Warm-Up
A)
400M Run
1 minute Rest
200M Run
1 minute Rest
B) 2 Rounds:
10 Dumbbell Snatches, left
20 seconds Plank Hold, in push-up position
10 Dumbbell Snatches, right
20 seconds Bar Hang
Workout
For Time:
20 Hang Dumbbell Power Cleans
AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#
20 Handstand Push-Ups
20 Pull-Ups
200m Run
then:
20 Hang Dumbbell Power Cleans
30 Bar Dips
20 Pull-Ups
200m Run
then:
20 Hang Dumbbell Power Cleans
40 Hand Release Push-Ups
20 Pull-Ups
200m Run
AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#
Workout Tip
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.
Dumbbell Hang Power Cleans: athletes should choose a weight that they can complete in 4 sets or less. Scale load as needed.
Pull Ups: athletes should be able to complete each round of pull-ups in 60 seconds or less. Scale repetitions to 10 if needed. Or scale movement to 20 ring rows.
Handstand Push-Ups: athletes should be able to complete the round of handstand push-ups in 2 minutes or less. Scale repetitions to 10 if needed. Or scale movement to 20 barbell presses.
Bar Dips: athletes that have trouble may scale to close grip push ups.