Strength: 7×1 power clean or pause power clean 3 of 12 (7 sets of 1 rep at 75-85%, same weight with each set)
Super Set: 7×3 half kneeing single arm dumbbell press (7 sets of 3 reps)
Metabolic Conditioning: “Hang Loose”
For time – 3 rounds
6 bar muscle ups OR 2 toes to bar + 2 ring dips + 2 chest to bar = 1 muscle up
40′ dumbbell walking lunge or 12 reverse lunge steps -one dumbbell in each hand in front rack (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)
12 dumbbell dumbbell hang power snatch -one hand- (same)
1 min rest
Scaling Guide: 22 – 30 minutes, about 5 min per round including the rest. Scale Up: 35#/50# db.
Coaching Tips: Do bar muscle ups as long as you can, but stop as soon as you start to fail or do ‘chicken wings’! This includes starting a round with a few reps, then going to the other option for the rest of the round (both considered ‘Performance’). Keep the chest up on the dumbbell lunges, and switch hands as desired on the dumbbell power snatches. Push the pace on the run because of the minute rest each round.