5 Rounds

20 Hang Dumbbell Snatch (Alternating)
1 Min EXACTLY Jog, Bike, Row, Taps

Rest 30 Seconds EXACTLY between rounds.

Idea weight for Men: 25-35# Dumbbell/KB

Idea weight for Women: 10-20# Dumbbell/KB

Score: Total Time for all 5 Rounds INCLUDING the Rest

Goal: Under 15 Min

NOTES:

Ok so when the clock starts you do 20 alternating hang dumbbell snatches and then 1 Min exactly of jog, bike, row or taps. Then you will rest exactly 30 seconds.  Repeat that whole thing for a total of 5 rounds!

For the single DB Hang Power Snatches you will bring the dumbbell to the waist.  You will hinge forward slightly while keeping the chest up and belly tight.  Keep the heels down and knees out - arm straight.  Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP!  From here you will punch to lockout or punch to lockout.  Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and switch hands.  You will alternate hands with each rep for these so you end up doing 10 per arm per round.

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

You may choose whatever you like or have available for the 1 min moving part!  Just make sure you choose a pace that is uncomfortable but will allow you to keep moving the whole time!