On a 2:00 clock:
20 alternating DB hang clean to overheads (35/50 lb)
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.

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

Coach’s notes:

Post bar muscle-ups completed per round and total to comments.