Competition Corner

3. Up Down, Up Down

Up Down, Up Down
AMRAP x 10:00
Minute 1. 14 Alt DB Snatch 22.5/15kg + Max reps Burpee over DB
Minute 2. Rest
Minute 3. 14 Alt DB Snatch 22.5/15kg + Max reps Burpee over DB
Minute 4. Rest
Minute 5. 14 Alt DB Snatch 22.5/15kg + Max reps Burpee over DB
Minute 6. Rest
Minute 7. 14 Alt DB Snatch 22.5/15kg + Max reps Burpee over DB
Minute 8. Rest
Minute 9. 14 Alt DB Snatch 22.5/15kg + Max reps Burpee over DB
Minute 10. Rest
MOVEMENT STANDARDS
Alternating Dumbbell Snatch
The dumbbell begins on the ground and must be lifted in one continuous motion from ground to overhead.
The athlete must alternate arms after each successful repetition.
Both heads of the dumbbell must touch the ground at the start of each rep.
At the top, the dumbbell must be fully locked out with the arm, hips, and knees extended and the dumbbell directly overhead.
The non-working hand/arm may not assist in any part of the movement.
Switching hands must occur below or at face level—no tossing the dumbbell from hand to hand overhead.
Weight standards: 22.5 kg for men, 15 kg for women.
Burpee Over Dumbbell
The athlete begins beside the dumbbell, facing perpendicular to it.
Perform a standard burpee: chest and thighs touch the ground at the bottom.
After rising, the athlete must jump over the dumbbell (using both feet is preferred, but stepping over is typically allowed unless stated otherwise).
The jump must be lateral, passing completely over the dumbbell.
Both feet must clear the dumbbell; hands may not touch the dumbbell or provide assistance.
Once over, the athlete may immediately begin the next burpee on the opposite side.