08/24/2021

4 ROUNDS FOR TIME*

10 Alt. DB "No Push-Up" Renegade Rows (50/35)|(35/20)

16 DB "Sumo" Power Cleans

*Every 2:00 starting at 0:00, perform 5 DB Up-Downs.

OPTIONAL COOL DOWN

FOR RECOVERY

2:00 Twisted Cross (R)

2:00 Twisted Cross (L)

1:00 Down Dog

(No Measure)

ADJUSTING

*Reps, Loading, Volume*…

Workout -- Newer & Deconditioned athletes should look to keep the loads light to keep their backs safe throughout the

entire workout. If necessary, rep scheme can be adjusted to 10 Rows and 10 DB Sumo Power Cleans.

*Movement Adjustments*...

DB Plank Rows -- If planking on the DB’s presents wrist pain, have athletes begin in the push up position with hands on

the floor, picking up the corresponding DB when necessary.

DB Sumo Power Cleans -- If working from the floor compromises low back integrity, have athletes work from a plate or

from the hang position.

DB Up Down -- Similar to the power clean, reduce the depth at which they need to perform their Up Down, if the low back

is getting out of position.