- RX -
For time:
30-27-24-21-18-15-12-9-6-3 Dumbbell deadlifts (35/50 lb)
20-18-16-14-12-10-8-6-4-2 Dumbbell bench presses or shoulder presses
10-9-8-7-6-5-4-3-2-1 Dumbbell squat cleans
- Move through all three movements before moving to the next set of reps.
- Use two dumbbells.

- INTERMEDIATE -
For time:
30-27-24-21-18-15-12-9-6-3 Dumbbell deadlifts (20/35 lb)
20-18-16-14-12-10-8-6-4-2 Dumbbell bench presses or shoulder presses
10-9-8-7-6-5-4-3-2-1 Dumbbell squat cleans
- Move through all three movements before moving to the next set of reps.
- Use two dumbbells.

- BEGINNER -
For time:
20-18-16-14-12-10-8-6-4-2 Dumbbell deadlifts (10/20 lb)
10-9-8-7-6-5-4-3-2-1 Dumbbell floor presses or shoulder presses
5-5-4-4-3-3-2-2-1-1 Dumbbell hang power cleans
- Move through all three movements before moving to the next set of reps.
- Use two dumbbells.
- Choose a weight that allows for consistent movement and good technique.

- MASTERS 55+ -
Same as Intermediate