For Time
50 Alt Dumbbell Snatch
500m Run
40 Alt Dumbbell Snatch
400m Run
30 Alt Dumbbell Snatch
300m Run
20 Alt Dumbbell Snatch
200m Run
Notes: Try heavy Dumbbell 17.5Kg/12.5Kg
Downscale suggestion
For Time (timecap : 20min)
40 Alt Dumbbell Snatch
400m Run
1Min Rest
30 Alt Dumbbell Snatch
300m Run
1Min Rest
20 Alt Dumbbell Snatch
200m Run
1Min Rest
10 Alt Dumbbell Snatch
100m Run
Notes: Try heavy Dumbbell 15Kg/12.5Kg
Upscale suggestion
For Time
50 Alt Dumbbell Snatch
500m Run
40 Alt Dumbbell Snatch
400m Run
30 Alt Dumbbell Snatch
300m Run
20 Alt Dumbbell Snatch
200m Run
Notes: Try heavy Dumbbell 22.5Kg/117.5Kg