15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Weighted pull-ups
Use one of the dumbbells for your weighted pull-ups.
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
Run 400m
30 jump squats
30 pushpress, 45 lb dumbbells
Run 400m
20 jump squats
20 pushpress, 45 lb dumbbells
Run 400m
10 jump squats
10 pushpress, 45 lb dumbbells
Every minute on the minute for 12 minutes:
Do 1 pullup the first minute, two during the second minute, etc, until you have done 12 pullups in the 12th minute. Rest 2 minutes, then:
12-11- 10-9-8-7-6-5-4-3-2-1 reps
Squat cleans, 50lb dumbbells
Push press, 50lb dumbbells
Pullups
For time:
21-15-9
50 lb Dumbell snatch, alternating arms
Dips