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
WARM UP:
50 Jump Rope Singles
10 Bumper Jacks 2″
10 Bumper Jacks 4″
Then:
3 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms
Then:
Mobility
SKILL / WOD:
EMOM 9
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!)
“17.1”
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.
