Monday, July 14 2025

Metcon: For time:

50 Alternating Dumbbell Snatches (50/35lbs)

100 Double Unders

40 Alternating Dumbbell Snatches

80 Double Unders

30 Alternating Dumbbell Snatches

60 Double Unders

Goal = <10 Minutes

Time Cap = 12 Minutes

Strength: Every minute, on the minute, for 10 minutes (5 sets of):

Station 1: 12-15 Dumbbell Push Press (50-70/35-50lbs)

Station 2: 12-15 Heel Elevated Goblet Squats (50-70/35-50lb single dumbbell)

Immediately followed by…

Every minute, on the minute, for 10 minutes (5 sets of):

Station 1: 12-15 Dumbbell Bench Press (50-70/35-50lbs)

Station 2: 12-15 Toes to Bar/GHD Sit-Ups or 20-25 V-Ups

*For all dumbbell movements, pick a weight you could do at least 12 reps with. If you can get all the way to 15, go heavier on the next round.