Monday Group Strength and Conditioning

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

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