3 rounds for time of:
30 dumbbell hang squat snatches
30 GHD sit-ups
♀ 25-lb DB ♂ 35-lb DB
Post time to comments.
Scaling:
This workout is demanding on your midline. Choose a weight on the hang squat snatches that allows you to keep your heels down in the overhead squat.
Intermediate Option / 3 rounds for time of:
30 dumbbell hang squat snatches
30 GHD sit-ups
♀ 20-lb DB ♂ 30-lb DB
Beginner Option / 3 rounds for time of:
16 dumbbell hang squat snatches
16 sit-ups
♀ 10-lb DB ♂ 15-lb DB