Skill

Front squat
4-4-4-4-4

Work up to a strong effort four rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

for time

10 Alternating Dumbbell Snatch 50/35 lb
400M Run
20 Alternating Dumbbell Snatch 50/35 lb
300M run
30 Alternating Dumbbell Snatch 50/35 lb
200M Run
40 Alternating Dumbbell Snatch 50/35 lb

Workout notes

This workout will be scored by the total time it takes you to complete all one hundred dumbbell snatches and three short runs.  The rep scheme for the snatches ascend during each round so pace yourself and plan on the round of forty being the most difficult.  A good scaling option if you are new to this level of volume would be cutting off the round of forty reps which would leave you with sixty total snatches.  Two of the running distances should be familiar but the three hundred is something we haven’t seen in a while.  For that distance you will run past the two-hundred meter mark and continue to the end of the “C” building near the northwestern corner of the property as your turn around point. Choose a dumbbell that allows you to complete reps continuously through the workout and push the pace on the runs as they get shorter!