Monday - 28FEB2011

Rx
For time:
Row 1K
40/30 pound Dumbbell snatch, 50 reps
Row 750m
40/30 pound Dumbbell snatch, 35 reps
Row 500m
40/30 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.

scaling options
ADVANCED
For time:
Row 1K
40/30 pound Dumbbell snatch, 35 reps
Row 750m
40/30 pound Dumbbell snatch, 25 reps
Row 500m
40/30 pound Dumbbell snatch, 15 reps
These are one-arm squat snatches, alternating arms.

INTERMEDIATE
For time:
Row 1K
25-30/20 pound Dumbbell snatch, 35 reps
Row 750m
25-30/20 pound Dumbbell snatch, 25 reps
Row 500m
25-30/20 pound Dumbbell snatch, 15 reps
These are one-arm squat snatches, alternating arms.

BEGINNER
For time:
Row 250m
5-10 pound Dumbbell snatch, 25 reps
Row 250m
5-10 pound Dumbbell snatch, 20 reps
Row 250m
5-10 pound Dumbbell snatch, 15 reps
These are one-arm squat snatches, alternating arms.