Loading Up:
3 sets:
7 deadlifts
5 hang power cleans
– Build to workout weight.
– Rest :90-2:00 between sets.
WOD:
7 rounds for time:
7 deadlifts (105/155 lb)
5 hang power cleans
3 bar muscle-ups
Intended stimulus: 8-13 minutes
Intermediate:
5 rounds for time:
7 deadlifts (75/115 lb)
5 hang power cleans
3 bar muscle-ups
Beginner:
5 rounds for time:
7 deadlifts (35/45 lb)
5 hang power cleans
5 jumping chest-to-bar pull-ups
Home Workout:
7 rounds for time:
7 dumbbell deadlifts (35/50 lb)
7 dumbbell hang power cleans
7 deficit push-up
– Hands on the dumbbells for the push-ups.
– Use two dumbbells
Movement scaling options:
Deadlifts: Load, sumo deadlifts, dumbbell deadlifts, range of motion
Hang power cleans: Load, dumbbell hang power cleans, Russian kettlebell swings
BMU: Jumping bar muscle-ups, chest-to-bar pull-ups, chin-over-bar pull-ups, jumping chest-to-bar pull-ups, ring rows
Post-Workout Skill Work:
1 set:
Max-reps push-ups