Friday 7.26.19


Power Clean + Squat Clean (10 Minutes)


*Work up as heavy as you can for this complex.  Drop the bar in between reps.  The power clean should be the limiting factor!


Squat Clean (5 minutes)

3 sets of 1

*Hit 3 good squat cleans at the weight you ended on for the Power Clean + Squat Clean to finish off your lifting.  Rest as needed between reps.


With a Partner, For Time:

150 Double Unders (together)

120 Single Arm Alternating Dumbbell Snatch (70/50#)

90 Pull Ups

60 Handstand push Ups

20 Minute Time Cap

*Do the double unders at the same time.  Both partners must complete 150 double unders before you can move to the dumnbbell snatches.  Break up all of the other movements so that one person works while the other rests.  Scaling options are below.

Scaling Options:

150 Double Unders to 3:00 of Double Unders to 300 Single Unders

Pull Ups to Banded Pull Ups to Ring Rows

HSPU to Double Dumbbell Strict Press