Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (5 x 4 x 3 x 2 x 1)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (No Time Cap)
5 Dumbbell Deadlifts (35/20)(20/15)
5 Dumbbell Hang Power Cleans (35/20)(20/15)
5 Dumbbell Front Squats (35/20)(20/15)
5 Dumbbell Shoulder Press (35/20)(20/15)
*Complex must be unbroken.
*RX+: 50/35
*Masters/Teens RX+: 35/20
Stimulus/Focus: This is a grip intensive workout. To click RX or RX+ it must be completed without breaking. Rest as needed to be able to hold onto the dumbbells for the entire 20 reps.
Cool Down: 3 Rounds
100 Meter Farmers Carry (Both DBs)
20 Russian Twists (with one DB if possible)