- Athletes can build or use the same weights across all sets.

- Rest as needed between sets.

- Score: Enter loading for all 5 sets. Overall score will be the sum total weight.

Prep
- Perform 3-5 sets of 1-2 reps building to first working set.

Modifications
- Sub Dumbbells

- Conditioning Category: Grind

- Run: Completed in less than 4:30.

- Deadlifts: Perform with 2 dumbbells in less than 3:00.

- Bench: Perform with 2 dumbbells in less than 5:00.

- Power Cleans: Perform with 2 dumbbells in less than 4:00.

- Score: Total time (no time cap).

- While there is a good bit of running in this workout, let's keep our focus on the dumbbells today.

- Aim for bigger sets on the deadlifts. Cycle these reps on the faster side so that you grip doesn't spend too much time under tension. Quick sets, follow by quick breaks.

- The bench presses are likely going to be the slowest of the dumbbell movements. Aim for quick small sets right from the start knowing that these will get tough sooner than you think.

- Shoot for sets of 7 reps or more on the power cleans. Grip and arm fatigue will be a factor here so just like the deadlifts, cycle these a bit on the faster side. Again, quick sets, followed by quick breaks.

- The final run is the run to push.

Prep
200m Run
5 Deadlifts
5 Bench Presses
5 Power Cleans

Modifications
800 METER RUN
- Reduce Distance
- 1000m/800m Row
- 800m/600m Ski
- 2000m/1600m Bike
- 600m Air Run

DUMBELL MOVEMENTS
- Reduce Loading
- Sub Barbell
- Sub Single Dumbbell