Directions: Complete 4 rounds for time.
12 burpees over 30-inch box
12 alternating one-armed dumbbell snatch (70lbs)
What Fikowski Says: “I did this workout as part of my preparation for this year’s Games. It was a lot of fun and includes one movement from each category: gymnastics, weightlifting, and monostructural. The combination is pretty exhausting, and having to finish with a 400-meter run is particularly painful.”
Training Notes: Same note about flawless snatch technique (or subbing out with front squats). As for the burpees, you can use a shorter box (or a barbell, or nothing at all).
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