5 rounds for time of:
12 Push press, 20 lbs
40 meter Shuttle sprint (4 x 10 meters)
8 Hang squat cleans, 20l lbs
Here is a demo of the WOD with a bar. I still don’t have one so I will be doing all the same movements with my two 10 lb dumbbells. Also, I changed the squat snatches to hang squat cleans for everyone who doesn’t have a bar. Hang squat cleans start with standing with the weights at your sides (hang=hanging weights from arms at your sides), then use the downward momentum of your squat (squat) to swing them up to your shoulders (clean) and then stand up.
Dumbbell Hang Squat Clean Demo: