- RX -5 rounds:12 DB deadlifts (35/50 lb)9 DB hang power cleans6 DB push jerks- Use two DBs.
- INTERMEDIATE -5 rounds:12 DB deadlifts (20/35 lb)9 DB hang power cleans6 DB push jerks- Use two DBs.
- BEGINNER -5 rounds:12 DB deadlifts (10/15 lb)9 DB hang power cleans6 DB push presses- Use two DBs.
AMRAP 6:00:50-ft bear crawl10 DB Romanian deadlifts50-ft DB overhead walk/arm10 DB hang muscle cleans
Pre-workout:5 sets for load:3 DB hang power cleans3 DB push jerks- Build to your heaviest set.
3 sets:20 banded pull-aparts:30 wrist extension stretch/arm
Same as RX'd