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Saturday 02.27.2021

POSTED ON February 27, 2021

Saturday | 02.27.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
Every min (7:00)
3 Burpees
5 Box Jump (low)
7 Wall Balls
* Move fast and get the heart rate up

**2. Workout Prep**
Give athletes a few mins to go through each movement and set up for the workout. Make sure they practice a rope climb and hit some light squat snatches.

Workout: Dirty Deeds Done Dirt Cheep

* Target time each set: 8-10 minutes
* Time cap: 12 minutes

3 rounds
10 Power Snatch (135/95)
25 Toes to Bar

-Rest 3:00-

3 rounds
10 Clean and Jerks (135/95)
25 Burpee Over Bar (parallel)

* Scaling option 1 (Masters 45+)
3 rounds
10 Power Snatch (115/75)
20 Toes to Bar

-Rest 3:00-

3 rounds
10 Clean and Jerks (115/75)
20 Burpee Over Bar (parallel)

* Scaling Option 2
3 rounds
20 Alternating Dumbbell Snatch (50/35)
25 Sit Ups

-Rest 3:00-

3 rounds
20 Alternating Dumbbell Clean and Jerks (50/35)
15 Burpees over dumbbells

* Limited Equipment Option
– Same as Scaling option 2

* Large Class Option
Teams of 2
3 rounds
20 Power Snatch (135/95)
25 Synchro Toes to Bar

-Rest 3:00-

3 rounds
20 Clean and Jerks (135/95)
25 Synchro Bar Facing Burpees

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