WOD 5 rounds for time of:
-5 dumbbell hang squat snatches, left arm
-5 dumbbell hang squat snatches, right arm
-5 dumbbell thrusters
-200-m run
Men: 70-lb. dumbbells Women: 45-lb. dumbbells
https://journal.crossfit.com/article/the-dumbbell-hang-snatch-2
https://journal.crossfit.com/article/the-dumbbell-thruster-journal
Scaling Choose dumbbells that are challenging weight. The small sets and short distance on the run should encourage you to perform sets unbroken and sprint the run.
Intermediate Option 5 rounds for time of: 5 dumbbell hang squat snatches, left arm 5 dumbbell hang squat snatches, right arm 5 dumbbell thrusters 200-m run Men: 50-lb. dumbbells Women: 35-lb. dumbbells
Beginner Option 5 rounds for time of: 5 dumbbell hang squat snatches, left arm 5 dumbbell hang squat snatches, right arm 5 dumbbell thrusters 200-m run Men: 25-lb. dumbbells Women: 15-lb. dumbbells