Strength: Every 1:15 for 7 rounds: 1 squat snatch
– Build in load.
Scaled: 1 Power Snatch + 1 Overhead Squat
WOD: 3 rounds for time:
800-m run
15 overhead squats (105/155 lb)
Time Cap 20 Minutes
Intermediate: 3 rounds for time:
600-m run
15 overhead squats (75/105 lb)
Beginner: 3 rounds for time:
400-m run
10 overhead squats (35/45 lb)
800M Run = 1.5 Miles Assault Bike
800M Run = 2.4 Kilometers on Rogue Bike
Home Workout: 3 rounds for time:
800-m run
15 dumbbell overhead squats (35/50 lb)
– Use one dumbbell.