3 ROUNDS FOR TIME

30x Alternating DB Snatches @ 22.5kg | 15kg
30x Wall Ball Shots @ 9kg | 6kg

* Both sides of the dumbbell must touch the floor with every rep.

Workout Rationale

 

Dumbbell snatches are deceivingly taxing on your lower back, so make sure to utilise a good bend in the knees whenever the dumbbell goes down to touch the floor in order to preserve you back during the workout.

Both sides of the dumbbell must touch the floor with every rep.

Wall ball shots use many of the same muscles as the dumbbell snatch, so be sure to stay focussed with each throw of the wall ball.

Although a 180 reps in total, the required movements have a fast turnaround time and should be considered a sprint workout. Most athletes should aim to go unbroken on each movement. However, if you do need to break, make sure to do it in small and calculated sets.

Athletes looking to put up a competitive score should waste little time with their transitions, get as few no-reps as possible on the wall balls and should undoubtedly go unbroken on both movements.

Hold on, this will hurt.

Previous Workouts

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