Specific Warm-Up:
3 sets:
4 dumbbell hang squat cleans
1-2 bar muscle-ups
– Rest as needed between sets.
BENCHMARK WOD: QUARTERFINALS WORKOUT 2
For time, completed anyhow:
80 DB hang squat cleans (35/50 lb)
40 bar muscle-ups
– Use two dumbbells.
Time cap: 15 minutes
Intermediate:
80 DB hang squat cleans (20/35 lb)
20 chest-to-bar pull-ups
10 bar muscle-ups
– Use two dumbbells.
Beginner:
40 DB hang squat cleans (10/15 lb)
30 jumping pull-ups
20 ring rows
– Use two dumbbells.
Home Workout:
For time, completed anyhow:
80 dumbbell hang squat cleans (35/50 lb)
40 alternating dumbbell rows in a plank
– Use two dumbbells.
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves