Scaling:
This workout will tax your shoulders. Be sure to warm up sufficiently, and choose a dumbbell load you can use to complete large, manageable sets without sacrificing technique.
Intermediate Option:
3 rounds for time of:
75 double-unders
50 dumbbell snatches
25 pull-ups
♀ 25-lb DBs ♂ 35-lb DBs
Beginner Option:
3 rounds for time of:
100 single-unders
25 dumbbell snatches
10 jumping pull-ups
Scaling:
Modify the muscle-ups to pull and push exercises that challenge you without causing you to hit failure. Newer athletes should reduce the overall volume of this workout.
Scaling:
Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
Post time to comments.
Scaling:
Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest in between.