• Dynamic Warm Up

Strength:

Skill:

Scaled

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Men use 35-lb. dumbbells

Women use 20-lb. dumbbells

• Mobility

• Dynamic Warm Up

Strength:

Skill:

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

• Mobility

• Dynamic Warm Up

Strength:

Skill:

For time: (20 Minute Cap)

• 10 dumbbell snatches
• 15 burpee box jump-overs
• 20 dumbbell snatches
• 15 burpee box jump-overs
• 30 dumbbell snatches
• 15 burpee box jump-overs
• 40 dumbbell snatches
• 15 burpee box jump-overs
• 50 dumbbell snatches
• 15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

• Mobility