Strength:
Overhead Squat
Every 90 seconds x 8 Sets
1 Rep @ 70%+ of 1RM Snatch
WOD:
“Helanasty”
RX:
3 Rounds for Time:
21 Alternating Dumbbell Snatch
400m Run
12 Overhead Squats
Dumbbell: 50/35lb (22/15kg)
Barbell: 115/75 lb (52/34kg)
Level 2:
3 Rounds for Time:
21 Alternating Dumbbell Snatch
400m Run
12 Overhead Squats
Dumbbell: 35/25lb, 15/12kg
Barbell: 95/65lb, 43/30kg
–
Level 1:
3 Rounds for Time:
21 Alternating Dumbbell Hang Snatch
400m Run
12 Dumbbell Goblet Squats
Dumbbell: 30/20lb, 14/9kg
–
Competitor:
Dumbbell: 70/50lb, 32/22.5k
Barbell: 135/95lb, 61/