Compete/Train
PART 1: DEADLIFTS
15 – 12 – 9 – 6 – 3:
Deadlifts
*MUST be unbroken/touch-and-go
*Score = Sum Total Load of all 5 sets
PART 2:
On the Minute x 10:
12 Dumbbell Plank Rows 35/50 M 25/40
6 Box Jump Overs 20/24
Max Dumbbell Snatches
*Score = Sum Total Reps of Dumbbell Snatches
Sweat
PART 1: DEADLIFTS
15 – 12 – 9 – 6 – 3:
Deadlifts
*MUST be unbroken/touch-and-go
*Score = Sum Total Load of all 5 sets
PART 2:
On the Minute x 10:
12 Dumbbell Plank Rows 25/35 M20/30
6 Box Jump Overs
Max Dumbbell Snatches
*Score = Sum Total Reps of Dumbbell Snatches
AFTER PARTY
Bike Intervals:
2 Minutes at Moderate Pace
15 Seconds at Sprint Pace
90 Seconds at Fast Pace
15 Seconds at Sprint Pace
1 Minute at Fast Pace
15 Seconds at Sprint Pace
3 Minutes Rest Between All Reps
AT HOME:
PART 1: DEADLIFT
30 – 24 – 18 – 12 – 6:
Double Dumbbell Deadlifts
-MUST be unbroken/touch-and-go
-Score = Sum Total Load of all 5 sets
PART 2:
On the Minute x 10:
6 Single Dumbbell Bent Over Rows (each side)
6 Squat Jump Over Dumbbell
Max Dumbbell Snatches
