This is another challenging workout. The dumbbells will add something – as they did last week. It will also present the opportunity to get your first muscle-up or pull-up.
Come out Friday night, and let that atmosphere carry you.
Some strategy tips:
Compared to last week this is a relatively short workout. You will want to be very warm before you start. A good sweat and warmed up legs are going to be very important. The first time you get out of breath should not be in the second round of this workout. Make sure you breathe hard in your warm up. Ideally before you start you will get hot and sweaty, then cool down for a few minutes. Then the clock will count down. Snap necks & cash checks.
You can take a break on your 7th power clean. Pick up and finish the 8th and head into the walking lunges. A little DT’ish.
Work out how you will hoist those dumbbells during the lunge. We have never done this before, but we lunge a lot and your legs are plenty strong to handle this stimulus. It may take some neurological re-wiring to carry them efficiently.
Only 1 bell of the dumbbell must touch the ground on the clean.
If you are going to get into the muscle ups, failure is a bad thing. You should probably stop and rest before you miss one.
You may have to run out the clock looking at the pull-up rig. That is ok. This gives you 2 things – a push to get through 78 repetitions AS FAST AS LIGHTNING to get the best tie break time you can get AND a chance to attempt some pull-ups and muscle -ups.
Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of:
50-ft. weighted walking lunge 16 toes-to-bars*
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge 16 bar muscle-ups*
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.