core-killer

RX -

Three rounds for time of:

Dumbbell squat snatch, 15 reps with right arm -- 35/25 pounds

15 Glute-Ham-Developer sit-ups

Dumbbell squat snatch, 15 reps with left arm -- 35/25 pounds

15 toes to bar

 

Competition -

Three rounds for time of:

Dumbbell squat snatch, 15 reps with right arm -- 30/20 pounds

15 Weighted sit-ups

Dumbbell squat snatch, 15 reps with left arm -- 30/20 pounds

15 toes to bar

 

Performance -

Three rounds for time of:

Dumbbell power snatch, 15 reps with right arm -- 25/15 pounds

15 sit-ups

Dumbbell power snatch, 15 reps with left arm -- 25/15 pounds

15 toes to bar

 

Fitness -

Three rounds for time of:

5 - 15 power snatch, right arm -- find weight

15 sit-ups

5 - 15 power snatch, left arm -- find weight

15 knee raises