3 Rounds:

  • 36 Lunge Steps (L=1, R=2)
  • 24 Hip Extensions
  • 12 Alternating Single-Arm Hang Dumbbell Power Snatch (L=1, R=2)

OR

3 Rounds:

  • 36 Hip Extensions
  • 24 Dumbbell Lunge Steps (L=1, R=2)
  • 12 Alternating Single-Arm Hang Dumbbell Power Snatch (L=1, R=2)

Dumbbell weight is determined by what athlete would normally use for the HPS.