For TimeMetconBenchmark10:00
18.0
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
For Time:
21-15-9 reps of:
Dumbbell Snatch
↳ 50/35 lbs (23/16 kg)
Over-Dumbbell Burpee
Coaching Tips
Strategy
- 1Break down the snatches into manageable sets to avoid fatigue, especially in the shoulders.
- 2Maintain a steady pace on the burpees, focusing on smooth transitions between movements.
- 3Ensure proper form during both movements to avoid injury—focus on technique before speed during the workout.
- 4Consider performing the last set of each movement unbroken if you feel fresh, but don't compromise on form.
- 5Stay engaged and focused on your breathing to maintain a consistent effort throughout the WOD.
Safety Considerations
Technical Focus
Watch for back rounding during dumbbell snatches; ensure hip extension is fully utilized.
Recommended Warm-Up
General Warm-Up:
- 30 Jumping Jacks
- 15 Air Squats
Mobility Drills:
- 10 Shoulder Dislocates(Use a resistance band or broomstick.)
- 30 seconds Standing Dumbbell Overhead Stretch
- 30 seconds each side Hip Flexor Stretch
Activation Set:
2 rounds- 5 Dumbbell Snatch (light)(Use a lighter weight to focus on form.)
- 5 Burpee
Scaling Options
Intermediate
Reduce dumbbell weight by 20%
- 1
dumbbell snatch
Weight: 40/28 lbs (18/13 kg)
- 2
over dumbbell burpee
Scaled
Reduce dumbbell weight by 40% and use a modified burpee
- 1
dumbbell snatch
Weight: 30/21 lbs (14/10 kg)
- 2
over dumbbell burpee
Perform regular burpees with no dumbbell.