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

:20s Flutter Kick
:40s Side Plank
:20s Scissor Kick
:40s Side Plank
:40s Rest
THEN: 3 RDNS
10 Alt Bird dog
1 min Weighted Plank

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