Some longer intervals are on deck this week with a leg heavy couplet!
Big sets and fast cycle time on snatches and quick box step-ups should be the goal this week. Push hard in the round of 30 each time you enter it, knowing you’ll be halfway done with the set after the round and that you have a big chunk of rest coming up. Choose a weight that you can move unbroken each round or 1 short break for the DB snatch
The first rep of each set of hang DB snatches begins by deadlifting the dumbbell to the hip. The DB snatch finishes with the dumbbell overhead, elbow extended and in line with the ear. You may transition anyway you desire (overhead, on the way down, at the hip, etc.). The dumbbell must pass below the level of the hip at the bottom
The alternating box step-up finishes at the top with hip and knee fully extended and at the bottom with both legs leaving the box before alternating legs. You can not step up at the corner of a box
Adaptations / Modifications / Scales
Reduce the load on the dumbbell to meet the intended stimulus
Reduce the height on the box as needed
Consider reducing the rep scheme each set to reduce the volume. Rep schemes of 21-15-9 or 15-12-9 will reduce the total volume from 180 reps of each movement to 135 reps or 108 reps, respectively
Add additional rest as needed to achieve full recovery between sets
As always, tag us in your timelapse to participate!