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Warm up: 10 minutes

Strength / Skill:         6 Rounds Not for Time        (about every 2 – 2 1/2 minutes)

            6 x Hang – Pause Power Snatch                           (95# / 65#) 

                        (Pause should be just above the knee and last for 2 seconds)

Metcon:          1 Round for time 

400 Meter Run

20 x Single Dumbbell Overhead Lunges             (50# / 35#)

400 Meter Run

20 x Dumbbell Goblet Squats                                (50# / 35#)

400 Meter Run

20 x Alternating Dumbbell Snatch                         (50# / 35#) 

400 Meter Run