Wednesday Workout: Power Snatch, DU, Row Intervals

WOD

Level 1

In 4 Minutes:

• Dumbbell Snatch Alternating Arms x 30 (15/side)
• Jump Rope Single x 75
• Burpee x 8
• Row Max Calories in Remaining Time

Rest 4 Minutes

In 4 Minutes:

• Dumbbell Snatch Alternating Arms x 24 (10/side)
• Jump Rope Single x 60
• Burpee x 6
• Row Max Calories in Remaining Time

Rest 4 Minutes

In 4 Minutes:

• Dumbbell Snatch Alternating Arms x 20 (10/side)
• Jump Rope Single x 45
• Burpee x 5
• Row Max Calories in Remaining Time

Level 2

In 4 Minutes:

• Power Snatch (75/55) x 25
• Double Under x 75
• Row Max Calories in Remaining Time

Rest 4 Minutes

In 4 Minutes:

• Power Snatch (95/65) x 20
• Double Under x 60
• Row Max Calories in Remaining Time

Rest 4 Minutes

In 4 Minutes:

• Power Snatch (115/85) x 15
• Double Under x 45
• Row Max Calories in Remaining Time

Notes: Record total number of calories.  If doing singles – do 1:1 reps plus burpees (i.e. round 1: 8 burpees, round 2: 6 burpees, round 3: 5 burpees).  Power snatches should be manageable in small sets – scale appropriately so that you have about a minute on the rower each time.  No dropping bars loaded with only 10# plates!!  Partner up and share bars/rowers as needed!