SPARTAN PERFORMANCE                                          CROSSFIT SUFFOLK

  "Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Top 5 Kettlebell Exercises For Football Strength   "By themselves, kettlebells won’t build the strength necessary for football, but when added to a solid strength training program, they can help build a great amount of speed, explosiveness, and maybe most importantly, flexibility."—Steven Morris for Elite Fitness Systems

How Exercise Can Strengthen The Brain    "More interesting, though, was what was happening inside their brain cells. When the scientists examined tissue samples from different portions of the exercised animals’ brains, they found markers of upwelling mitochondrial development in all of the tissues. Some parts of their brains showed more activity than others, but in each of the samples, the brain cells held newborn mitochondria.

There was no comparable activity in brain cells from the sedentary mice."—Gretchen Reynolds, NY Times