2 rounds for time of:
50 alternating dumbbell snatches
50 wall-ball shots
♀ 35-lb dumbbell and 14-lb medicine ball to 9-foot target
♂ 50-lb dumbbell and 20-lb medicine ball to 10-foot target
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Stimulus and Strategy:
Today’s workout is a short-to-moderate duration effort. The challenge is hanging on when you really want to rest. Aim to complete this effort in 15 minutes or less. Some advanced athletes may be able to go sub 10 minutes. Use a load for both movements that allows you to maintain large sets.
Scaling:
Reduce the overall volume by completing 20-30 reps for each movement. Reduce the loading of the dumbbell and medicine ball to maintain sets of 15 or more reps for intermediate athletes and 10 or more reps for beginners.
Reduce the complexity of the dumbbell snatch by performing a hang dumbbell snatch. As for the wall-ball shots, reduce the height of the target.
In case of injury or limitation, perform a single-arm dumbbell snatch on the unaffected arm. If there is an overhead limitation, perform a dumbbell clean or sumo deadlift high pull. For the wall-ball shots, perform a med-ball front squat if there is an overhead limitation or a med-ball push press if there is a squatting limitation.
Intermediate option:
2 rounds for time of:
50 alternating dumbbell snatches
50 wall-ball shots
♀ 25-lb dumbbell and 10-lb medicine ball to 9-foot target
♂ 35-lb dumbbell and 14-lb medicine ball to 10-foot target
Beginner option:
2 rounds for time of:
30 alternating dumbbell snatches
30 wall-ball shots
♀ 10-lb dumbbell and 6-lb medicine ball to 9-foot target
♂ 15-lb dumbbell and 10-lb medicine ball to 10-foot target
Coaching cues:
To maintain a better back position in the dumbbell snatch, focus on bracing your abdominals and maintaining an active shoulder as you return the dumbbell to the ground to begin the next repetition.
Resources:
The Dumbbell Snatch
The Wall-Ball Shot
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