For time:
100 double-unders
60 dumbbell deadlifts
100 double-unders
45 dumbbell hang power cleans
100 double-unders
30 dumbbell push jerks
♀ 50-lb dumbbells
♂ 70-lb dumbbells
Post time to comments.
Stimulus and Strategy:
Today, we have a very grip- and shoulder-heavy workout. Even with the heavy dumbbells, try to keep moving with minimal breaks through all movements. Aim to complete the jump rope in under 2:30 each time, and the dumbbell movements in no more than 6 sets each. As you get farther into this one, use your legs and hips to keep the weight moving. This workout will not get easier each round, so make sure you are confident with the loads and scales you select.
Intermediate option / For time:
70 double-unders
60 dumbbell deadlifts
70 double-unders
45 dumbbell hang power cleans
70 double-unders
30 dumbbell push jerks
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Beginner option / For time:
60 single-unders
30 dumbbell deadlifts
60 single-unders
25 dumbbell hang power cleans
60 single-unders
20 dumbbell push jerks
♀ 10-lb dumbbells
♂ 20-lb dumbbells