Squat Clean with a Dumbbell

Warm-up

  • 3:00 BikeErg (1,517m)
  • 3:00 SkiErg (649m)
  • 20 Calf Raises
  • 40 Lateral Hops
  • 30 Calf Raises
  • 50 Forward-Back Hops
  • 3/3 One Arm DB Hang Squat Cleans (35#)
  • 2 HSPU

Conditioning

EMOM (alt) – 5 Rounds

  • 10 HSPU
  • 20 Sit-ups
  • 8 Burpee Pull-ups
  • 14 Step-ups (24”)
  • 6/6 One Arm DB Hang Squat Cleans (35#)
  • Rest

Midline

E2M – 5 Rounds

  • 16 alt V-ups
  • 16 Leg Lifts
  • 16/16 Side Plank Pulses