“Halftime”
Workout Definition
30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)
Directly Into…
10-20-30:
Burpees
Calorie Row
GENERAL
Going from all weight to no weight in this two-part workout
You’ll complete all reps on the dumbbell power snatches and wallballs before moving on to the barbell facing burpees and calories on the rower
There is no rest between the first part and the second part
WALLBALLS
Choose a wallball weight that allows you to complete the rounds of 30 and 20 in 2 sets
Women: 9′ target
DUMBBELL POWER SNATCH
Choose a dumbbell snatch weight that allows you to complete the rounds of 30 and 20 in 2 sets
Alternate arms every rep on the dumbbell power snatches, with both heads of the dumbbell touching the ground
ROW
Women: 9-15-21 Calories
If short on rowers, stagger heats by 8 minutes or start athletes on different parts of the workout