3.3.17

1) Take 15:00 to work to a heavy but non-maximal Power Clean

2) Gymnastic Warmup

10 Arch Rocks

10 Hollow Rocks

5 Arch to Hollow on bar

5  90 degree swings on rings

5  45 degree swings on rings

5 Toes through rings

 

3) 2 Rounds

4 DB Power Clean

6 Front Rack DB Walking Lunges 

6 T2B

 

1min rest after each round

then 

2  Rounds

4 DB Power Clean

6 Front Rack DB Walking Lunges 

3 Bar Muscle Ups

 

1 min rest after each round 

 

17.2

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.

Men use 50-lb. dumbbells