Compete/Train
5 Rounds For Time:
9 Double Dumbbell Push Jerks
12 Double Dumbbell Hang Power Cleans
15 Double Dumbbell Deadlifts
45 Double Unders
Rest 1 Minute Between Rounds
Dumbbells: 35/50 M25/40
*Score = Time it takes to complete the workout (including rest)
Sweat
5 Rounds For Time:
9 Double Dumbbell Push Jerks
12 Double Dumbbell Hang Power Cleans
15 Double Dumbbell Deadlifts
45 Double Unders
Rest 1 Minute Between Rounds
Dumbbells: 25/35 M20/30
*Score = Time it takes to complete the workout (including rest)
AFTER PARTY- 3 RDNS
AT HOME:
5 Rounds For Time:
9 Double Dumbbell Push Jerks
12 Double Dumbbell Hang Power Cleans
15 Double Dumbbell Deadlifts
45 Double Unders
Rest 1 Minute Between Rounds
SINGLE DUMBBELL:
5 Rounds For Time:
8 Single Dumbbell Push Jerks (alternate every 4 reps)
16 Single Dumbbell Hang Power Cleans (alternate every 4 reps)
20 Single Dumbbell Deadlifts (alternate every rep)
45 Double Unders
Rest 1 Minute Between Rounds