Shoulder Press 2-2-2 & 3 RFT: Rows, Alt DB Snatch and Run

Shoulder Press 2-2-2

Shoulder Press 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 RFT: Rows, Alt DB Snatch and Run

3 rounds for time of:
Row 500m
30 Alternating Dumbbell Snatches (50/35)
Run 400m

Photo by @snoridgecrossfit

The Dumbbell Power Snatch

The dumbbell power snatch is less technical than its barbell counterpart but relies on many of the same principles. The hips and legs should generate the majority of the upward force and momentum on the dumbbell. The working arm should remain straight until the hips have extended. The overhead position demands balance and coordination to stabilize the dumbbell. However, receiving the load in the power position places fewer demands on overall flexibility. This movement lends itself to a fast cycle time, making it an excellent tool for developing fitness. ~

BREAKING: Mal O’Brien Out for the 2023 Season