WOD:
for time
Buy-In: 60/45 Calorie Assault Bike
5 Rounds:
10 Alternating Dumbbell Power Snatches
10 Single Dumbbell Box Step-ups
100′ Single Dumbbell Farmers Carry
Cash-Out: 60/45 Calorie Assault Bike
Dumbbell: 50/35
Box: 24/20
***Kilos: 22.5/15***
## DESCRIPTION & STIMULUS
* The Assault Bike serves as the Buy-In and Cash-Out to the 5 round dumbbell workout
* We expect this Sunday workout to be on the longer side, taking between 20-30 minutes to complete
## SINGLE DUMBBELL POWER SNATCHES
* A single dumbbell will be used for all 3 movements today
* Athletes will choose one weight for all movements based off their limiting factor, which is likely the power snatches
* This should be a weight that they are capable of completing 20+ reps unbroken when fresh
* We’ll alternate arms every rep here for a total of 5 each arm
## SINGLE DUMBBELL BOX STEP-UPS
* Athletes can hold the dumbbell wherever is most comfortable during the step-ups (shoulder, farmer style, goblet position…)
* We’ll alternate legs every rep here for a total of 5 each side
* The standards here are to face the box and reach full body extension at the top
## SINGLE DUMBBELL FARMERS CARRY
* Athletes will switch arms at the 50 foot mark for the single arm farmers carry to even out each side
