21-15-9

Right Arm DB Squat Cleans 35#/25#

Right Arm OH Walking Lunge Steps

Left Arm DB Squat Cleans

Left Arm OH Walking Lunge Steps

Burpees

Post total time.

Coaching Tips:  Scale load and movement to match your current fitness level.  You will only need one dumbbell for this workout.  You will perform all 21 of the squat cleans with your right arm and then perform all 21 of the first set of lunges with your right arm fully extended overhead holding the same dumbbell.  You will then switch and complete the same exercises with the left arm only.  Follow this up with 21 burpees.  Repeat for 15 and 9 reps respectively for rounds 2 and 3.  The dumbbell must touch the ground each rep of the squat clean and you must perform a full depth squat (hip fold below the knee bend) each rep.  The dumbbell should be caught on the shoulder, with the elbow high, and remain there until you have achieved full extension of the hips and knees.  The knee of the trailing leg must kiss the ground each lunge step to be considered Rx.  We all know the CFEC burpee standards:  Chest must touch the ground, push-up is performed as a rigid plank from the toes, not the knees, clap overhead at full extension, while feet are still off the ground from the jump.

Congratulations to Justin Duprey, the newest member of the CFEC Muscle-Up Club!  I love those fancy pre-swings but, as you can see, they were not needed on the 2nd and 3rd consecutive reps.  Awesome job, Justin!