RX
On a 2:00 clock:
20 alternating DB hang clean to overheads (15/22.5 kg)
5 shuttle runs
Max bar muscle-ups

2:00 rest

On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups

2:00 rest

On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups

2:00 rest

On a 2:00 clock:
8 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups

2:00 rest

On a 2:00 clock:
4 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups

– 1 shuttle run is 25 ft down and back.

INTERMEDIATE
On a 2:00 clock:
20 alternating DB hang clean to overheads (10/15 kg)
5 shuttle runs
Max chest-to-bar pull-ups

2:00 rest

On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups

2:00 rest

On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups

2:00 rest

On a 2:00 clock:
8 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups

2:00 rest

On a 2:00 clock:
4 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups

– 1 shuttle run is 25 ft down and back.

BEGINNER
5 sets of:
On a 2:00 clock:
10 alternating DB hang clean to overheads (5/7.5 kg)
3 shuttle runs
10 ring rows

2:00 rest

– 1 shuttle run is 25 ft down and back.

SKILL WORK
Post-workout accessory
Accumulate:
30 GHD or partner glute-hamstring raises