5 Rounds

Each Round is 3 Min:
20 Dumbbell Snatch (Alternating)
Run 200 Meters

Rest Remainder of 3 Min

No Rest Between Rounds

RX Men: 40# DB
RX Women: 25# DB

RX + Men: 50# DB +
RX + Women: 35# DB +

Score: SLOWEST ROUND ONLY

Goal: Under 2:30. Can you go under 2:00 even for your SLOWEST round??

PROGRAM B

5 Rounds

Each Round is 3 Min:
10 Power Snatches
Run 200 Meters

Rest Remainder of 3 Min

No Rest Between Rounds

RX Men: 95#
RX Women: 65#

RX + Men and Women: Squat Snatch (oh snap)

PROGRAM C

5 Rounds

Each Round is 3 Min:
20 Dumbbell Snatch (Alternating)
Row 250 Meters
OR
Bike 15 Cal (Men) or 10 Cal (Women)

Rest Remainder of 3 Min

No Rest Between Rounds

RX Men: 40# DB
RX Women: 25# DB

RX + Men: 50# DB +
RX + Women: 35# DB +

Score: SLOWEST ROUND ONLY

Goal: Under 2:30. Can you go under 2:00 even for your SLOWEST round??

You may also do the barbell version with the rower or bike today. Check Program B for those options and mix them in!

NOTES:

Ouch.

Ok so when the clock starts you do 20 alternating dumbbell snatches and then run 200 meters.  Do that AS FAST AS YOU CAN (ha ha - without peacocking of course).  Then when you return from the 200 meter run - you rest until the clock says 3:00.  At which time, you go again - until 6:00, then 9:00, 12:00, and finally 15:00.

Track EACH ROUND separately and only enter the time for your SLOWEST round as your time.

For the single arm DB power snatch the dumbbell will start on the ground.  You will have your feet under your shoulders with the dumbbell between the feet and the heels down.    You will have a hinge at the hip and a bend at the knee.  Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up.  Stand to finish.  Alternate hands with each rep.  So for each set of 20 you end up doing 10 per side.

Choose a weight that you can complete all 20 in no longer than about 1:15.

For the run the distance should take roughly 1 min depending on your running ability.

If you are unable to run for space or weather reasons you may sub 1 min exactly of mountain climbers, single/double unders, plate hops or even taps.