Name: Playbook - Connor Obrochta - 5MW - 4 (Total Body - 4 rounds)
Uploaded: 2022-09-12T15:24:11.705Z
Duration: 5 min
Description: 5MW - 4 (Total Body - 4 rounds)

In this 5MW you will have to use DDBs and a bench! 
Make sure you have heavy enough weight to challenge you and your fitness level to get the work done!

Equiptment : 
• Bench 
• DDBs

Workout:
5 minutes to complete 4 rounds 
• 30 alt step up 
• 15 DDB OH snatch
• 10 Push-up

5 minutes to complete 4 rounds 
• 30 alt step up 
• 15 DDB OH snatch
• 10 Push-up

- Place foot up onto the bench/box and push through your heel to stand up, switching legs at the top to come down 
- alternating sides as quickly as you can

*Tip* make sure you drive through your heel to step up and sit back on your heel to lower.

Alternating Step up

- Begin with a dumbbell in each hand
- Start with dumbbells between your legs hinged at your hips
- drive your hips forward allowing the weights to fly up OH completing the snatch

DB snatch (double)

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

- Tip* starting with hands under your shoulders, act like you are slightly crunching  and tuck your hips to squeeze your core, hold that position and allow your chest to fall inline with your hips

**drop to knees if needed**

Push up

5MW - 4

5MW - 4 (Total Body - 4 rounds)

5MW - 4 (Total Body - 4 rounds)

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