A.
3 ROUNDS OF:
A1) Segmented Clean Deadlift: 3131 (with straps); 6-8reps; rest 75sec
A2) Half Kneeling DB Press*: 20X2; 4-5reps/knee; rest 75sec x 3 Sets
B.
RX
For time:
75 Double-Unders
25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (22.5/15 Kg)
(1 repetition = DB Power Clean, keep DBs in Front-Racked position, reverse lunge left, then reverse lunge right)
75 Double-Unders
25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (22.5/15 Kg)
75 Double-Unders
Scaled
For time:
75 Double-Unders
25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (17.5/12.5 Kg)
(1 repetition = DB Power Clean, keep DBs in Front-Racked position, reverse lunge left, then reverse lunge right)
75 Double-Unders
25 Dumbbell Power Clean + 2 Alternating Reverse Lunges
75 Double-Unders
Basic
For time:
70 Single-Unders
20 Dumbbell Power Clean + 2 Alternating Reverse Lunges (10/5 Kg)
(1 repetition = DB Power Clean, keep DBs in Front-Racked position, reverse lunge left, then reverse lunge right)
70 Single-Unders
20 Dumbbell Power Clean + 2 Alternating Reverse Lunges (10/5 Kg)
70 Single-Unders
