2 rounds, each round for time, of:

50 Air Squats

25 Alternating Dumbbell Snatches, 70/50 lbs

50 Air Squats

* Rest 3 mins between each round.

Stimulus is moderate intensity with steady pacing. Athletes should be mindful of how leg fatigue will affect their ability to drive with the legs during the Dumbbell Snatch. Athletes should aim to score similar times on each set.Explosive hips through the snatches will be key to success for getting through the heavy reps.

10 GHD Sit-ups Every 1 min for 10 mins.

6-10 GHD Sit-ups / GHD Sit-up Practice / V-ups / Stick Sit-ups