For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
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Mike Jordhal and Dan Hanley at CrossFit Tecnica.
The Single-Dumbbell Overhead Squat – [video]
“Road to Rio: Why Shane Perkins is using CrossFit to train for the Olympics,” Cycling Tips.