Warm Up:
2 sets:
:30 single-unders
5 inchworms + push-up
10 single-dumbbell Romanian deadlifts
5 left-arm dumbbell hang muscle cleans
5 left-arm dumbbell shoulder presses
5 right-arm dumbbell hang muscle cleans
5 right-arm dumbbell shoulder presses
Specific Warm-Up:
2 sets:
4 dumbbell hang power cleans
4 ring dips
12 double-unders
WOD:
On a 12:00 clock:
2-4-6-8-10…
DB hang power cleans (35/50 lb)
Ring dips
4-8-12-16-20…
Double-unders
– Use two dumbbells.
Intermediate:
On a 12:00 clock:
2-4-6-8-10…
DB hang power cleans (20/35 lb)
Jumping ring dips
4-8-12-16-20…
Double-unders
– Use two dumbbells.
Beginner:
On a 12:00 clock:
2-4-6-8-10…
DB hang power cleans (20/35 lb)
Foot-assisted ring dips
4-8-12-16-20…
Single-unders
– Use two dumbbells.
Home Workout:
On a 12:00 clock:
2-4-6-8-10…
Dumbbell hang power cleans (35/50 lb)
Push-ups on dumbbells
4-8-12-16-20…
Double-unders
– Use two dumbbells.
Movement scaling options:
DB hang power clean: Load
Ring dips: Jumping ring dips, foot-assisted ring dips
Double-unders: Reps, single-unders
Post-Workout Skill Work:
For time:
200-m DB farmers carry
– Use two dumbbells.