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“Opposite Day DBS PUSH DB HCJ BURP (Time)

“Opposite Day”

30-20-10:

Alternating Dumbbell Power Snatches

Push-ups

Directly Into…

10-20-30:

Alternating Dumbbell Hang Clean and Jerks

Burpees

*26 min Time Cap

RX+-50/35#

RX -35/20#

50-59 -20/15#, Push Ups on Knees

60+ -15/10# Push Ups on Knees

Basics- 12-8-4 PU on knees

4-8-12
DESCRIPTION

We’ll work through back-to-back couplet workouts that combine a dumbbell movement with a “floor” movement

You’ll start off by completing all the reps of power snatches and push-ups in part 1 before advancing to part 2

There is no rest between part 1 and 2 – you’ll move directly from one to the next

Your score is the total time it takes to complete the 240 reps

The intended time range for this workout is between 14-24 minutes

ALTERNATING DUMBBELL POWER SNATCHES

Alternate hands each rep for a total of 15-10-5 each side

Both heads of the bell should make contact with the floor

Choose a weight for both dumbbell movements that you can complete for 30+ reps unbroken when fresh

You can also adjust the reps as needed [21-15-9, 15-12-9…]

ALTERNATING DUMBBELL HANG CLEAN AND JERKS

You’ll also switch hands every rep on the hang clean and jerks

For the hang clean, swing the bell between the legs like a kettlebell swing

For the jerk, you can push press or push jerk the weight overhead

Click Here to see a demo video

PUSH-UPS

If you have over 30 push-ups unbroken when fresh, let’s complete this piece as written

If you’re not quite there, consider reducing the reps or choosing a modification

Completing this station as 21-15-9 reduces the reps from 60 to 45

BURPEES

The burpees today are standard burpees

The chest and thighs make contact with the ground in the bottom

You can jump or step up off the floor

Finish the movement at full extension with some air under the feet and a clap overhead