Challenging weight – Mon 7.30.18

 In W.O.D.

Schedule Change:
Beginning Wednesday, August 1st:
7 AM classes will be offered M-F
10 AM classes will be cancelled until further notice

Strength: Thruster 2-2-2-2-2

Conditioning: 5 rounds for time of:
5 kb/db hang squat snatches, left arm
5 kb/db hang squat snatches, right arm
5 kb/db thrusters, both arms
200-m run

Men: 70-lb. KBs
Women: 44-45-lb. KB/DBs

Scroll for scaling options.


Related:
The Dumbbell Hang Snatch
The Dumbbell Thruster

Scaling
Choose kettlebells/ 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 kb/db hang squat snatches, left arm
5 kb/db hang squat snatches, right arm
5 kb/db thrusters, both arms
200-m run

Men: 50-53-lb. KB/DBs
Women: 35-lb. KB/DBs

Beginner Option
5 rounds for time of:
5 kb/db hang squat snatches, left arm
5 kb/db hang squat snatches, right arm
5 kb/db thrusters, both arms
200-m run

Men: 25-26-lb. DBs/KBs
Women: 15-18-lb. DBs/KBs

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