Part A, For Load: 

Dead Lift –  3 x 3 (Wk 2/3).

– Same load across all sets.

– Add 2.5kg onto last week. If you missed week 1, have a look back at the 4×5’s. You can check those here: Wk1. Wk2. Wk3.

– It should feel heavy but there should be no misses. We’re not looking for a 3RM….yet.

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Part B:  For Time:

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45 Dumbbell ‘Man-Makers’ (15kg / 10kg)

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A DB Man-Maker is a 6-part manoeuvre:

1 – Stoop down & shoot feet out to plank position

2 – Do a Dumbbell Push Up

3 – Single Arm DB Row (L)

4 – Single Arm DB Row (R)

5 – Jump feet back in toward DB’s

6 – Perform a Squat Clean Thruster

Simples!

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15 Min Time Cap

• Little twist. Its a 10m Bear Crawl every time you let go of the DB’s or if you stop mid-rep. You can rest in between reps how & where yo want so long as your hands are on the DB’s!

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Post load from Part A and then Post WoD time (with number of penalties) to comments.

gotta love those Dumbbells!

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