Start light to medium weight and increase weight each set. Perform 5 reps with one arm before switching to the opposite arm for 5 more reps. This will help you practice and improve your technique for the snatch. You may perform a power, split, or squat snatch - your choice. Rest approximately 1 minute between sets.
After performing the 5 sets, choose the weight for your final timed workout.
four rounds for time of
one arm DB snatch - 10 reps, alternating right and left
run 200 meters
You can choose any weight for your timed workout. It does not have to be your max weight from the initial 5 sets.
You must maintain control of the dumbbell at all times, during the initial 5 sets and the timed workout. If you drop the dumbbell you suffer an immediate 15 burpee penalty. If you lose control and drop the dumbbell for a third time, perform the 15 burpee penalty stop - you are disqualified from continuing the workout.
Warmup: CF Cleveland AB routine, 30 reps each, 2 rounds
Cool down: Trainer's choice
**This week's Super Sweet Outdoor Workout is at Lakewood Park, Friday 5/11/12 at 6:00pm. Lakewood Park in on Detroit Rd at Belle Avenue. Meet at the volleyball courts in the northeast section of the park.
RESULTS:
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