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Wednesday 10/18/23

Updated: Oct 18, 2023

For time: 5 power cleans 20 dumbbell bench presses 15 WIDE GRIP PULL UPS 10 power cleans 20 dumbbell bench presses 15 PULL UPS 15 power cleans 20 dumbbell bench presses 15 STRICT Ring Rows

♀ 125-lb cleans, 50-lb DBs ♂ 185-lb cleans, 70-lb DBs

Scaling: Reduce the load on the power cleans and bench presses. Choose a load on the barbell that allows for moderately heavy singles. Choose a dumbbell load with which you’re able to complete the first 20 in 3 sets or less. The double-under can be modified to 30 lateral jumps over the barbell.


Intermediate option: ♀ 105-lb cleans, 35-lb DBs ♂ 155-lb cleans, 50-lb DBs



Beginner option: For time: 5 power cleans 20 dumbbell bench presses 30 lateral jumps over barbell 10 power cleans 20 dumbbell bench presses 30 lateral jumps over barbell 15 power cleans 20 dumbbell bench presses 30 lateral jumps over barbell

♀ 55-lb cleans, 15-lb DBs ♂ 75-lb cleans, 25-lb DBs

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