Benchmark: For Max Load,
Power Clean
Bench Press
Overhead Squat
*Score = Sum Total Load (Heaviest Power Clean + Heaviest Bench Press + Heaviest Overhead Squat)
ACCESSORY: 3 sets for quality,
10 x bent over double dumbbell rows
10 x barbell roll outs
10 x foot elevated ring rows
WOD: With a partner, complete for time, 2 rounds, 8 rounds each person, alternating full rounds (total of 16) – using two dumbbells throughout
1 x double dumbbell devil’s press (50/35, 35/20, 20/12.5)
2 x dumbbell thrusters
3 x dumbbell hang power cleans
4 x dumbbell shoulder rack reverse lunges
Immediately into…
4 x 200m run each person- alternating rounds (total of 8)