WOD

For Time:
50 Single Arm Alternating Dumbbell Squat Cleans or 50 Odd Object Squat Cleans
100 Double Unders or 50 Over and Back Dumbbell Hops
50 Hand Release Push-ups
100 Double Unders or 50 Over and Back Dumbbell Hops
50 Single Arm Alternating Dumbbell Squat Cleans or 50 Odd Object Squat Cleans

• Working through 3 movements in this up and back chipper style workout
• We expect this piece to take around 12-18 minutes to complete

SINGLE ARM ALTERNATING DUMBBELL SQUAT CLEANS

• Hitting both heads of the bell on the ground between the feet, you’ll alternate arms every rep
• Choose a weight here you are capable of completing for 20+ unbroken reps when fresh
• Substitute and odd object squat clean or another option from “modifications”

DOUBLE UNDERS

• Choose a rep number or variation that allows you to clear this station within 3 minutes
• If you don’t have a rope, complete 50 over and back hops over the dumbbell or odd object
• For this sub, over and back is 1 rep

HAND RELEASE PUSH-UPS

• At the bottom of each push-up, you’ll lift the hands off the ground to stop your momentum before pushing back up
• Choose a number or variation that allows you to clear this station in under 3 minutes
• You can reduce the reps or choose from another modification listed further down the page

MODIFICATIONS

SINGLE ARM ALTERNATING DUMBBELL SQUAT CLEANS

• Odd Object Squat Cleans
• 100 Air Squats

DOUBLE UNDERS

• 50 Over and Back Hops
• Reduce Reps
• 150 Single Unders (1.5x)
• 3 Minutes of Practice

HAND RELEASE PUSH-UPS

• Reduce Reps
• Hand Release Push-ups From Knees
• AMRAP in 3 Minutes (50 Reps Max)
• With higher skilled and higher fatigue movements, look to take calculated breaks early and often in this workout
• Sometimes the best way to keep moving forward is to make sure you never burn out in the first place
• Chip away at smaller sets that contribute to the overall workload
• Consider the following option for 50 reps
• 1 Set: 50
• 2 Sets: 25-25 or 30-20
• 3 Sets: 25-15-10
• 4 Sets: 15-15-10-10
• 5 Sets: 10’s
• 6 Sets: 10-10-8-8-7-7
• 10 Sets: 5’s
• Consider the following options for 100 reps
• 1 Set: 100
• 2 Sets: 50-50
• 3 Sets: 40-30-30
• 4 Sets: 25-25-25-25
• 5 Sets: 20-20-20-20-20
• 6 Sets: 25-15-15-15-15-15