For TimeMetconBenchmark15:00
Open 24.1
21-15-9
Weightlifting
Gymnastics
Solo
Workout Details
For Time
15:00
For Time:
21-15-9 reps of:
Dumbbell Snatch
↳ 50/35 lbs (23/16 kg)
Arm 1
Lateral Burpee Over Dumbbell
Dumbbell Snatch
↳ 50/35 lbs (23/16 kg)
Arm 2
Original WOD
For Time: 21-15-9 reps of: Dumbbell Snatches (arm 1) (50/35 lbs) Lateral Burpees Over Dumbbell Dumbbell Snatches (arm 2) (50/35 lbs)
Coaching Tips
Strategy
- 1In the first set of 21, aim for unbroken sets on the dumbbell snatches if possible. Push the pace on burpees to minimize rest.
- 2During the transition between movements, take a quick breath and stay focused on your next movement.
- 3Consider breaking the 15 rep set of dumbbell snatches into two sets (8-7) to maintain form and avoid fatigue.
- 4For the final set of 9, push your pace but listen to your body. Fatigue commonly sets in, especially on the last dumbbell snatches.
- 5Keep your core tight during lateral burpees to support your back and maintain stability.
Safety Considerations
Technical Focus
Ensure proper form and avoid excessive back strain during the dumbbell snatch.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility Stretches:
- 10 Shoulder Dislocates(Use a PVC pipe or resistance band.)
- 5 each side Hip Flexor Stretch(Hold each stretch for 15-20 seconds.)
- 5 each side Wrist Flexor Stretch(Hold each stretch for 15-20 seconds.)
Activation Mini-WOD:
2 rounds- 5 each arm Dumbbell Snatch (light)(Use a light weight to practice form.)
- 5 Burpees(Focus on a quick and efficient transition getting back to your feet.)
Scaling Options
Intermediate
Reduce weights by ~20%
- 1
dumbbell snatch
Weight: 40/28 lbs (18/13 kg)
Scaled
Reduce weights by ~40%
- 1
dumbbell snatch
Weight: 30/20 lbs (14/9 kg)