Skill

Tabata Push-ups *
* Hollow hold during rest period

Tabata Plank hold *
* Arch hold during rest period

Tabata Squats *
* Squat hold during rest period

1 Minute rest between Tabatas

For our skill work we will use the Tabata timer which is eight rounds of twenty seconds on and ten seconds off.  We have three separate Tabatas and we’ll rest for a minute between them.  We’re going to mix it up a little bit today and add some work during the ten second rest periods.  For each Tabata complete as much work as possible during the twenty second intervals and hold a static position during the ten second “rest” periods.

WOD

AMRAP in 10 minutes

10 left arm dumbbell snatch 50/35 lb
10 right arm dumbbell snatch 50/35 lb
20 dumbbell goblet walking lunge steps 50/35 lb

Workout notes

Today’s workout is a time priority workout with two weightlifting movements.  We’ll start each round with a large set of dumbbell snatches on each arm.  We frequently see dumbbell snatches and we’ll alternate arms every rep.  For this couplet we’re specifying a moderate sized set on each arm.  A set of ten on one arm is going feel a lot harder than it would if you were switch arms for every rep. If you are used to performing your snatches in large unbroken sets while alternating you might find this format to be challenge.  Remember that there is no requirement to go unbroken so break the sets of ten whenever you need to.  Paired with the snatches is a large sized set of lunges.  Hold the dumbbell at your chest and do your best to keep your torso upright.  If the lunge is difficult for you, you can always scale by getting rid of the dumbbell!