3 rounds for time of:
30 alternating dumbbell snatches
30 burpee pull-ups
Set the pull-up bar 6 inches above your reach.
♀ 35 lb
♂ 50 lb
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Stimulus and Strategy:
Today’s workout is a couplet with a bit of movement function interference. The loading of the dumbbell should allow you to maintain larger chunks of reps on the dumbbell snatches. If you can hang on and go unbroken through any of your sets, do it. For the burpee pull-ups, be smooth and methodical through your reps. Remember to breathe and pay attention to finishing the burpee directly underneath the pull-up bar, as this will increase efficiency and cycle times.
Scaling:
Reduce the load of the dumbbell. Reduce the reps of both movements.
To reduce the complexity of the dumbbell snatch, perform the movement from the hang position. For the burpee pull-ups, perform up-downs instead of burpees and lower the pull-up bar to allow you to use your legs more.
In case of injury or limitation, for the burpee pull-ups, perform up-downs in place of the burpees and ring rows for the pull-ups. For the dumbbell snatches, consider dumbbell cleans if there is an overhead limitation.
Intermediate option:
3 rounds for time of:
30 alternating dumbbell snatches
20 burpee pull-ups
Set the pull-up bar at your fingertips when your arms are extended overhead.
♀ 20 lb
♂ 35 lb
Beginner option:
3 rounds for time of:
15 alternating dumbbell snatches
15 burpee jumping pull-ups
Set the pull-up bar at the middle of your forearms when your arms are extended overhead.
♀ 10 lb
♂ 15 lb
Coaching cues:
In your burpees, pick a spot on the ground to put your chest. This spot should allow you to jump your feet or step your feet up directly underneath the pull-up bar.
Resources:
The Dumbbell Power Snatch
Burpee Pull-Up
Burpee Pull-Up Tips
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