A. Bench Press 5RM
B. Four rounds for time:
5 Dumbbell Snatch (Left Hand)
5 Dumbbell Overhead Lunge (One leg/Left Hand)
5 Dumbbell Snatch (Right Hand)
5 Dumbbell Overhead Lunge (One leg/Right Hand)
10 Burpees over dumbbell
15 Pull-ups
*Standard weight 22.5/15kg. Advanced athletes increase load.
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A. Overhead Squat 20 reps B. Front Squat 20 reps C. Back Squat 20 reps. *Each round is for load and must be UB for rx’d. *All sets must be taken from the ground. *Rest as necessary between movements.
