“Helanasty”
Goal: 9:00-13:00 minutes
Time cap: 15:00 minutes

Level 3
3 rounds for time of:
21 Alternating Dumbbell Snatches, 50/35 lbs
Run, 400 m
12 Overhead Squats, 115/80 lbs

Level 2
3 rounds for time of:
21 Alternating Dumbbell Snatches, 35/25 lbs
Run, 400 m
12 Overhead Squats, 95/65 lbs

Level 1
3 rounds for time of:
18 Alternating Dumbbell Hang Snatches, pick load
Run, 400 m
12 Overhead Squats, 45/35 lbs