“Long Gone” 5 Rounds: AMRAP 1:00 at each station: Wall Balls (20/14) Dumbbell Snatch (50/35) Calorie ROW Rest 1:00 between rounds L2 Sub Barbell Snatch L1 Sub Hang Muscle Snatch or Push Press
Choosing a weight on the dumbbell that athletes could cycle at least 20 alternating repetitions unbroken when fresh. Similar to “Fight Gone Bad” style, you can stagger individuals at different stations if limited on equipment. No rest between stations, rest 1 minute between rounds. Write down score following each round, keeping a running count for the three movements. Score is total repetitions across the five rounds.