30 dumbbell snatches 30 toes-to-bars   Men: 22.5kg. dumbbell Women: 15kg. dumbbell

Dumbell „Thruster“- 21 reps Run 1/4 mile (400m) Dumbell „Thruster“ 18 reps Run 1/4 mile (400 m) Dumbell „Thruster“ 15 reps Run 1/4 mile (400 m) Dumbell „Thruster“ at 15/10 kg. men/women