Snatch and Jump our workout of the week at Body Force Fitness. This is a ladder style couplet workout. We are pairing alternate kettlebell snatches with burpee box jumps. The snatches will be in a ladder up and down rep pattern, while the burpee box jumps remain at 6 reps.
Snatch and Jump
Complete for Time
Alternate Kettlebell Snatch
4 – 8 – 12 – 16 – 20 – 16 – 12 – 8 – 4
Burpee Box Jumps
6 – 6 – 6 – 6 – 6 – 6 – 6 – 6 – 6
How to Perform Snatch and Jump
If you are not familiar with any of the movements in this workout, ask a coach.
Warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
Snatch and Jump Explained
You will only need one kettlebell and a plyo-box or bench for this workout. This workout is for time, so you will want to keep moving. Pick an appropriate weight for your kettlebell and a good height for your box. I recommend at least a 16 Kg kettlebell and 24 inch box for males, 8 Kg kettlebell and 18 inch box for the ladies.
Start with 4 reps (2 each side) of the alternating kettlebell snatch then 6 burpee box jumps. Each time through you will add 4 alternating kettlebell snatches, up to 20 reps, then you will come back down to 4. The entire time the burpee box jumps remain steady at 6 reps.
After you complete a warm-up, grab your kettlebells and start your 30-minute countdown clock. Challenge yourself.
Alternating Kettlebell Snatch
Begin the workout with the alternating kettlebell snatch. The kettlebell starts on the floor between your feet. Grab the horn with one hand and hike it back between your legs then drive it forward and up with your hips, rotate your arm catching the kettlebell on the outside and drive it overhead. Return the kettlebell to the floor and switch hands, repeat for the required reps.
Burpee Box Jumps
Stand with a plyo-box or bench in front of you. Begin by performing a burpee, lowering to place your hands on the ground then kicking your legs out behind you. Jump your feet forward toward your hands, then jump up and land on the box, stand to a fully up-right position then carefully, step down from the box and repeat for 6 reps each round.
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Watch the Demonstration Video
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