Build to heavy 3 reps in 15 minutes.
21 Air Squats
15/10 Calorie Schwinn Bike
9 Alternating Dumbbell Snatches (50lbs/35lbs)
90 second bike
DB ankle stretch: 30 seconds
DB squat hold: DB squat hold: 1 minute
DB leverage squat: 1 minute
DB Power Snatch
It is common on the dumbbell snatch for the bell to swing out and away from the body, Pretending to zip up the jacket of a coat will help keep the weight close to the body. The closer the weight is to the body is, the lighter it will feel.
Following the “zipping of the coat”, want athletes to punch up hard into the dumbbell. Sometimes the elbows get relaxed and the dumbbell has to be pressed out to end range. An aggressive punch up will ensure the dumbbell is received with a lockout out elbow on each repetition.
Looking to move at a pace that we are confident we would not slow down on between anywhere from 7-10 minutes. This will ensure that we do not come out to hot and slow down in the later rounds of the workout. In this triplet, transitions definitely matter. With 15 transitions, having a sense of urgency when moving from station to station could shave over a minute off the final time. We can empty the tank on the final round knowing there is nothing left to follow.