Warm Up:
1 set:
30 jumping jacks
5 single-arm dumbbell deadlifts/arm
10 single-dumbbell goblet squats
5 single-arm dumbbell shoulder presses/arm
1 set:
10 up-downs
5 single-arm dumbbell cleans/arm
5 single-arm dumbbell push presses/arm
1 set:
10 up-downs
5 single-arm dumbbell clean and jerks/arm
10 up-downs
Specific Warm-Up
2 sets:
5 pull-ups
5 single-dumbbell clean and jerks/arm
– Rest 1:00 between sets.
WOD:
For time:
21-15-9
Pull-ups
DB clean and jerk/right arm (35/50 lb)
DB clean and jerk/left arm (35/50 lb)
Intended Stimulus: 4-10 Minutes
Intermediate:
For time:
15-12-9
Pull-ups
DB clean and jerk/right arm (20/35 lb)
DB clean and jerk/left arm (20/35 lb)
Beginner:
For time:
15-12-9
Ring rows
DB hang clean and jerk/right arm (10/15 lb)
DB hang clean and jerk/left arm (10/15 lb)
Home Workout:
For time:
21-15-9
V-ups
Alternating double-dumbbell renegade rows (35/50 lb)
Right-arm dumbbell clean and jerks (35/50 lb)
Left–arm dumbbell clean and jerks
Movement scaling options:
Pull up: Reps, jumping pull-up, ring row
Single arm DB clean and jerk:Load, reps, hang power clean and jerk, power clean or push jerk
Post-Workout Skill Work:
1 set:
200-m single-arm dumbbell overhead carry
– Use your workout dumbbell.
– Switch hands as needed.