2024-03-23

• Overview: Team work makes the dream work for today's piece! Break the dumbbell work as you like but don't forget your teammates when you head out the door on your team runs.
• Runs: Should be completed together as a team.
• Devil Press/Dumbbell Clean & Jerks: Can be split however you'd like. Full extension of legs, hips and arms at top is completion of each rep.
• Score: Time to complete work.

• Athletes should try to find a pace on their runs that allows them to start working at their dumbbells once they return.
• Since you can complete work however you and your teammates would like, you may choose to move in an order or rep scheme that allows you to hold a high intensity each time you're working on the dumbbells.

INDIVIDUAL VERSION
For Time:
1 Mile Run
21 Devil Press
21 Double Dumbbell Clean & Jerks
800 Meter Run
15 Devil Press
15 Double Dumbbell Clean & Jerks
400 Meter Run
9 Devil Press
9 Double Dumbbell Clean & Jerks

1600/800/400 METER RUN

• Reduce Distance
• 10/5/3 Minute Time Caps
• 2000/1000/500m Rows
• 1280/640/320m Skis
• 3200/1600/800m Bike Ergs
• 1200/600/300m Air Runs

DEVIL PRESS

• Reduce Reps
• Reduce Loading
• Double Dumbbell Power Snatch
• Double Dumbbell Burpee Deadlift
• Single Dumbbell Devil’s Press
• Burpee To Target
• Double Kettlebell Hang Clean & Jerk
• Double Kettlebell Russian Swings

CLEAN AND JERK

• Reduce Loading
• Reduce Reps
• Power Clean Only
• Push Jerk Only
• Sub Dumbbells
• Kettlebell Swing

1 Round:
200m Run
3 Devil Press
3 Double Dumbbell Clean & Jerks