17.1 is all about consistency. Athletes have to find a pace on the DB snatches that they can maintain. When they get to the burpees they too have to find a pace that they can hold. This workout is not about speed it is about being smooth. The athletes who can hold the faster pace will have the best times. Those who take the least amount of time staring at the DB or Box will be most effective. Yes… you will want to stare a lot!! Get yourself in the right mindset and you will be successful. Check out my video tomorrow morning via breaking muscle where I will explain further. Good luck!

Fitness -Strength- Community


50 Jump Rope Singles 

10 Bumper Jacks 2″

10 Bumper Jacks 4″


3 Rounds

10 Pass Throughs

10 Good Mornings

10 OHS

5 Inch Worms 





MIN. 1: 6 Alt. DB Snatch (Integrate Sqt. Snatch as needed to warm up hips)

Min. 2: 4 Burpee Box Jump Overs 

Min. 3: 20 Sec. Handstand Hold

WOD: (This workout has a lot of moving parts so please be patient tomorrow. Thank you!)


For Time: (20 Min. Cap)

10 DB Snatch (50/35)

15 Burpee Box Jump Overs 

20 DB Snatch

15 Burpee Box Jump Overs 

30 DB Snatch 

15 Burpee Box Jump Overs 

40 DB Snatch 

15 Burpee Box Jump Overs 

50 DB Snatch 

15 Burpee Broad Jump Overs 

*55+ 35/20, Step Ups.

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