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.