Buried Alive is something we all hope to be unfamiliar with, but that is also why it appears in horror movies isn’t it?! Today this movement combo is one that is easily remembered by any who have experienced it. The burpee box jump over and DB snatch go together like peanut butter and jelly when it comes to finding high power output and great results. The only problem is that they hurt. Choose a load that is easily cycled for 20+ reps unbroken for you, so you can have a steady rate to start with out the gate. We want the breathing and stamina to limit us today, not the strength.
1:00 Row
1:00 3 Inch worm + 4 Spider-Man (AMRAP in 1:00)
3 rounds
_________
3 Snatch grip DL
3 Muscle Snatch
3 Power Snatch
3 Overhead Squat
3 sets (empty bar)
1 Power Snatch + 1 Squat Snatch
EMOTM x 8 minutes
Skill and refinement, start light really move with the best quality you can!
Build if you feel up to it! 7/10 Rate of perceived exertion.
RXConditioning
42-30-18
Alternating DB Snatch (50/35lb.)
21-15-9
Burpee Box Jump Over (24/20’)
Intermediate
42-30-18
Alternating DB Snatch (35/20lb.)
21-15-9
Burpee Box Jump Over (24/20’)
Baseline
30-20-10
Alternating DB Snatch (15/10lb.)
15-10-5
Burpee Plate Jump Over (custom height)
ISO Bug 3x :20 each side
