2/9/22

DUMBBELL MOVEMENTS: Completed in no more than 2 sets every round. Purposely going a little lighter on the dumbbells with the heavy rope being thrown into the mix.

HEAVY ROPE DOUBLE UNDERS: Athletes should be able to string more than 30 reps unbroken when fresh to complete as Rx. This rope ideally has weighted handles and a thinker cable. Next best option would be a drag rope. Both will be considered Rx.

SCORE: Total time including rest.

– Aim for unbroken sets of push jerks.

– After the last push jerk, try to transition directly into 4, 6, or 8 hang power cleans before breaking.

– Shake out the arms quickly, finish out the rest of the hang power clean reps, then aim to transition directly into 5, 6, or 8 deadlifts.

– Finish out the deadlifts, then make a quick transition to the rope.

– The heavy rope will fatigue the arms much faster than a regular rope. Quick sets of 10-15 early on may be a better option for some athletes to help manage grip, bicep, and shoulder fatigue.

DOUBLE DUMBBELL PUSH JERKS

– Reduce Loading

– Reduce Reps

– Sub Kettlebells

DOUBLE DUMBBELL HANG POWER CLEANS

– Reduce Loading

– Reduce Reps

– Sub Kettlebells

DOUBLE DUMBBELL DEADLIFTS

– Reduce Loading

– Reduce Reps

– Sub Kettlebells