A. Quarter Pounder
2 Rounds:
400 Meter Run
30 Single Dumbbell Box Step-Ups (24/20)
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches
Dumbbell: 50/35Scoring: Not Scored
* Running is paired with 3 dumbbell movements in this longer Saturday workout
* We expect this 2 round workout to take somewhere in the 20-30 minute range to complete
## DUMBBELL MOVEMENTS
* We'll use one dumbbell for all movements today, choosing a weight that you are capable of completing 30+ power snatches unbroken when fresh
* It is ok to use a different weight for the step-ups than you use for the Hang Clean & Jerks and Snatches
* **Box Step-ups:** Alternate Legs Every Rep
* **Hang Clean and Jerks:** Alternate Arms Every 5 Reps
* **Power Snatches:** Alternate Arms Every Rep
## RUN
* If unable to run, complete one of the following:
* 500/400 Meter Row
* 800 Meter Bike Erg
* 28/20 Calorie Assault or Echo Bike
* 40/28 Calorie Schwinn Bike
## DAILY VIDEO
[Click Here](https://youtu.be/Rn7DKlXU8zw)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## Warmup Run
400 Meter Easy Jog
## 1 Minute Each
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
## 30 Seconds Each Side
*Perfomed With Light Dumbbell*
Single Dumbbell Deadlift
Single Dumbbell Reverse Lunges (Hold Goblet Style)
Single Dumbbell Strict Press
Single Dumbbell Goblet Squat
# TEACHING (12:00 – 20:00)
## DUMBBELL MOVEMENTS
### Fast Extension
On all three dumbbell movements today, let's focus on a fast lower body extension:
1. **Box Step-ups:** Straighten the Leg fast and then bring the other foot on the box
2. **Dumbbell Snatches:** Jump strong with arms straight
3. **Hang Clean and Jerks:** Jump the weight to the shoulder and jump the weight overhead, don't pull and press
**Take a look at the daily video for a visual of all 3 teaching points***
### Step-up Movement Prep
*On Lower Box:*
8 Alternating Step-ups (No Weight)
6 Alternating Step-ups (Light Weight)
4 Alternating Step-ups (Workout Weight)
### Snatch Movement Prep
*Each Side With Lighter Weight:*
3 Jump & Shrugs (Straight Arms)
3 High Pulls
3 Strict Press
6 Alternating Snatches
### Hang Clean & Jerk Movement Prep
*Each Side With Lighter Weight:*
6 Dumbbell Swings
6 Push Jerks
6 Hang Clean & Jerks (3 Each Side)
# PRACTICE ROUND (20:00 – 25:00)
## 1 Round
*With Workout Weight and Height*
100 Meter Run
4 Single Dumbbell Box Step-ups
4 Single Dumbbell Hang Clean and Jerks
4 Single Dumbbell Power Snatches
# STRATEGY + WOD (25:00 – 60:00)
## General
* The first priority of this workout is to stay moving on the dumbbell
* This is a great day to push for big, scary sets on all 3 movements
* The less breaks we can take on the dumbbell, the more time we spend moving forward
* Speed on the run is our second priority
* These are less important because we're always going to be moving on the runs, no matter the speed
* If you're confident in big sets on the bell under fatigue, run a little faster
* If you know you're going to need some more time before getting back on the bell for a big set, run slower to help you recover for the weighted movement
## Dumbbell Movements
### Step-ups
* One of the better places to hold the dumbbell for the step-ups will be with the handle resting on one shoulder
* This allows the weight to be supported by the body instead of holding it farmers carry style, which could tax your grip for the other two movements
* Holding it here also allows you to ideally not have to stop moving
### Hang Clean and Jerks
* On the hang clean and jerks, try to hold on for one large set of 30 if possible, as one arm rests while the other works
* To help you hold on, don't think of it as one big set
* Approach the 30 reps as 3 sets of 5 on each arm, as we're required to switch sides every 5 reps
* If you need to break, take one break at the halfway point (15 rep mark)
### Snatches
* Switching on the floor is slower, but can help you stay steadily moving forward
* Switching hands in the air is definitely faster, but can be more taxing on the lungs
* Just like the clean and jerks, try to minimize your breaks here
* If you need to take some quick breaks, consider the following:
* **1 Set:** 30
* **2 Sets:** 15-15
* **3 Sets:** 10-10-10 or 12-10-8
## Breathing
* An important thing that will help you stay composed on all the dumbbell movements (and the runs) is to control the rhythm of your breath
* Make sure to breathe out at the top of each movement – as focusing on your breathing will allow you to hang on for longer sets
# AFTER PARTY
## Skill Conditioning
5 Rounds:
20 GHD Sit-ups
35 Double Unders
50' Handstand Walk