13/08 – The Little Rascals

WARM-UP

2:00 Machine

-into- 

6:00 AMRAP 

8 Roll and Reach 

4 Single Arm Dumbbell Suitcase Deadlifts 

4 Alternating Dumbbell Snatches 

4 Up-Downs over Dumbbell 

4 Deadlifts (empty bar – build across sets) 

STRENGTH 

Deadlift for load: 

10 reps @ 65% 

5 reps @ 75% 

3 reps @ 85% 

1+ reps @ 95% 

WORKOUT PREP 

2 sets: 

50m Run (Build in pace)

4 Alternating Dumbbell Snatch (build-in weight) 

2 Burpee over Dumbbell 

WORKOUT – The Little Rascals 

Freedom (RX’d) 

3 rounds: 

200m Run

12 Alternating Dumbbell Snatch (22.5/15) 

9 Burpee Over Dumbbell 

-Rest until 12:00- 

For time: 

600m Run

36 Alternating Dumbbell Snatch (22.5/15) 

27 Burpee Over Dumbbell 

Cap: 22 Min

COOL DOWN/MOBILITY 

1 Min Cardio/Walk

2 x 10 Down Dog 

2 x 30 Seconds Foam Roller Hip Internal Rotations