3 Round for time of:
12 Hang Power Cleans, 115/75
9 Thrusters, 115/75
6 Ring Muscle-ups
9 Rounds for time, or not:
12 Dumbbell Power Snatch, 50/35
100m Run
8 Box Jumps, 24"/20"
6 Toes-to-bar
For time:
100m Dumbbell Farmer's Carry, 50's/35's
1000m Air Bike
100m Dumbbell Farmer's Carry, 50's/35's
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
3 Round for time of:
12 Dumbbell Hang Power Cleans, 50's/35's
9 Dumbbell Thrusters, 50's/35's
6 Ring Muscle-ups
9 Rounds for time, or not:
12 Dumbbell Power Snatch, 50/35
100m Run
8 Box Jumps, 24"/20"
6 Toes-to-bar
For time:
100m Dumbbell Farmer's Carry, 50's/35's
1000m Air Bike
100m Dumbbell Farmer's Carry, 50's/35's
*Rest 5 minutes between workouts.
*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!