For Time: 21 Db Snatches (arm 1) (35/20 lb), 21 Lateral Burpees Over Db, 21 Db Snatches (arm 2) (35/20 lb), 21 Lateral Burpees Over Db, 15 Db Snatches (arm 1) (35/20 lb), 15 Lateral Burpees Over Db, 15 Db Snatches (arm 2) (35/20 lb), 15 Lateral Burpees Over Db, 9 Db Snatches (arm 1) (35/20 lb), 9 Lateral Burpees Over Db, 9 Db Snatches (arm 2) (35/20 lb), 9 Lateral Burpees Over Db
Primary movement: DB Snatch/Burpee
The scaled division of Open 24.1: the same 21-21-15-15-9-9 structure of alternating-arm dumbbell snatches and lateral burpees over the dumbbell, with the dumbbell reduced to 35/20 lb. The scaled load turns the workout into an almost purely cardiovascular test - the snatches become nearly frictionless, which paradoxically makes pacing discipline on the burpees even more decisive for the final time.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 15:00 (cap) | 15:00 (cap) |
| intermediate | 10:30 | 11:15 |
| advanced | 8:00 | 8:45 |
| elite | sub 6:15 | sub 7:00 |
With the lighter bell, every snatch set should be unbroken and quick - focus on smooth turnover rather than speed that spikes your heart rate. All your time lives in the burpees: set a metronome pace you can hold for all 90, and step over the dumbbell instead of jumping if it keeps you continuous. Don't blow up in the 21s; the workout effectively starts in the second half.
This is the official scaled version of 24.1. To scale further: reduce to a very light dumbbell or kettlebell, use up-downs instead of full burpees, or cut the scheme to 15-15-12-12-9-9.
Log every result, see your progress over time, and know exactly where you stand.