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“Highs and Lows” (Time)

“Highs & Lows”

For Time:

21 Front Squats

42 Alternating Dumbbell Snatches

800 Meter Run

15 Front Squats

30 Alternating Dumbbell Snatches

800 Meter Run

9 Front Squats

18 Alternating Dumbbell Snatches

800 Meter Run

32 min Time Cap

Subs: 1000m Row or 50/35 Calorie Assault

RX+-135/95#, 50/35#

RX -115/75#, 35/20#

50-59-95/65#, 20/15#,

60+-75/55#, 15/10#, 400m Run

Basics-FS 12-9-6, DB Snatch 24-18-12
DESCRIPTION

Half mile runs will break up the weightlifting movements in today’s “long and grindy” workout

The descending rep scheme and runs between should allow us to maintain a good effort on the barbell and dumbbell throughout

Your score today is the total time it takes to complete all the listed work

We expect this workout to take between 20-30 minutes to complete

FRONT SQUATS

Choose a moderate weight that allows you to complete the double digit rounds (21-15) within 2-3 sets

The barbell is taken from the ground, not out of a rack

You can squat clean the first rep of each set if you’d like

ALTERNATING DUMBBELL SNATCHES

Choose a dumbbell weight that allows you to complete 30+ unbroken reps when fresh

We’ll switch hands every rep on this movement

Both heads of the dumbbell should make contact with the floor between the feet