3 Rounds for Time
10 Dumbbell Snatches, Left 22.5/15
10 Dumbbell Overhead Lunges, Left 22.5/15
10 Dumbbell Snatches, Right 22.5/15
10 Dumbbell Overhead Lunges, Right 22.5/15
10 Dumbbell Power Cleans, Left 22.5/15
10 Dumbbell Front Squats, Left 22.5/15
10 Dumbbell Power Cleans, Right 22.5/15
10 Dumbbell Front Squats, Right 22.5/15
Component 1 (10 minutes) 4x2 Hang Power Snatch Rest 90sec - 2minutes between each set (Build to a sub max weight or work across at the same weight) (Heavier than last week) Component 2 (12 minutes) 4
Component 1 (15 Minutes) 4 Sets A1. 6-8 Barbell Bench Press A2. 5-10 Weighted Pull-up / Strict C2b Pull-up / Banded Pull-up Rest 90 seconds - 2 minutes between sets Component 2 (10 minutes) 3 sets B1
