Workout 13363

Created: October 18, 2025

Description:

3 rounds for time of:
30 alternating dumbbell snatches
30 burpee pull ups
Set the pull up bar 6 inches above your reach.

♀ 35 lb
♂ 50 lb
Stimulus and Strategy:
Today’s workout is a couplet with a bit of movement function interference. The loading of the dumbbell should allow you to maintain larger chunks of reps on the dumbbell snatches. If you can hang on and go unbroken through any of your sets, do it. For the burpee pull ups, be smooth and methodical through your reps. Remember to breathe and pay attention to finishing the burpee directly underneath the pull up bar, as this will increase efficiency and cycle times.
To reduce the complexity of the dumbbell snatch, perform the movement from the hang position. For the burpee pull ups, perform up downs instead of burpees and lower the pull up bar to allow you to use your legs more.
In case of injury or limitation, for the burpee pull ups, perform up downs in place of the burpees and ring rows for the pull ups. For the dumbbell snatches, consider dumbbell cleans if there is an overhead limitation.
Intermediate option:
3 rounds for time of:
30 alternating dumbbell snatches
20 burpee pull ups
Set the pull up bar at your fingertips when your arms are extended overhead.

♀ 20 lb
♂ 35 lb
Beginner option:
3 rounds for time of:
15 alternating dumbbell snatches
15 burpee jumping pull ups
Set the pull up bar at the middle of your forearms when your arms are extended overhead.

♀ 10 lb
♂ 15 lb
Coaching cues:
In your burpees, pick a spot on the ground to put your chest. This spot should allow you to jump your feet or step your feet up directly underneath the pull up bar.
Resources:
The Dumbbell Power Snatch
Burpee Pull-Up
Burpee Pull-Up Tips
Find a gym near you:
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Scaling/Comments:

Reduce the load of the dumbbell. Reduce the reps of both movements.

Number of Times Completed: 0