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