20-Minute AMRAP:
400m Run
15 Chest to Bar Pull-ups
15 Dumbbell Snatches
15 Burpees over Dumbbell
Load: One 50/35lb Dumbbell
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WODprep Strategy Top Tips:
Warmup (5-7 minutes): We’re going long today. Hit some running openers to get your legs going. These include leg swings, A/B Skips, open and close the gate and some duck walks. Then hit a few snatches and burpees with a warmup dumbbell. Finish with getting your pullup technique ready for bigger sets.Â
Stimulus: Mixed Aerobic EnduranceÂ
Strategy: The run should be a time where we get to recover, with most of the time on this workout being spent completing the work outside of the run. The pullups can be broken up into smart sets, with the snatches being a steady 15 reps. For the burpees on the dumbbell, stay low and steady, utilizing a step up and jumping over the dumbbell.
- Chest to Bar Pull-ups- Utlize a butterfly pattern if you have it here. If not, a traditional C-Kip will work great too. Otherwise, move to a assisted pullup or ring row. We’re looking for either unbroken or two sets, but no more than 3 sets.
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