For time: (20 minute cap)
10 dumbbell snatches
10 burpee box jump-overs
20 dumbbell snatches
10 burpee box jump-overs
30 dumbbell snatches
10 burpee box jump-overs
40 dumbbell snatches
10 burpee box jump-overs
50 dumbbell snatches
10 burpee box jump-overs
For time: (20 minute cap)
10 dumbbell snatches 20/10
10 burpee box jump-overs 16”
20 dumbbell snatches
10 burpee box jump-overs
30 dumbbell snatches
10 burpee box jump-overs
40 dumbbell snatches
10 burpee box jump-overs
50 dumbbell snatches
10 burpee box jump-overs
Workout 17.1
For time: (20 min cap)
10 dumbbell snatches 35/20
15 burpee box jump-overs 20/16″
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Workout 17.1
For time: (20 minute cap)
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20″
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
day 5 is back squat
Mobility: Lacrosse ball in shoulder blades for 6 minutes, wall glute stretch 2 minutes per side.