dexter

dexter

deadlift (4 sets max effort )
1 min max rep
conventional deadlift 135/85
sumo deadlift 135/85
conventional deadlift 225/155
sumo deadlift 225/155
Metcon (AMRAP – Reps)
4 rounds for time
15 alt hang dumbbell power clean 50/35 35/25
15 tuck ups
15 alt dumbbell hang squat clean 50/35 35/25
15 t2b

all gas no brake

all gas no brake

1 cluster +1thruster (4 sets 2 reps)
4 sets to build to one rep max cluster plus one thruster
Metcon (Time)
for time
28 duel dumbbell clusters
28 burpee over single dumbbell
21 duel thrusters
21 burpee over single dumbbell
15 duel dumbbell front squat
15 burpee over single dumbbell
9 duel dumbbell shoulder to overhead
9 burpee over dumbbell