DbDT
FOR TIME 12:00 CAP
12 Dumbbell Deadlift
9 Dumbbell Hang Clean
6 Dumbbell Shoulder to Overhead
LOADS
RX: 50/35 Intermediate: 35/25 Scaled: 25/15
MOVEMENT STANDARDS
Dumbbell Deadlift: Begin the dumbbell deadlift standing tall and with both dumbbells on the ground. Hands should be placed outside the knees, and arms should be straight to avoid bouncing the dumbbells off the ground. In the bottom of the movement, the front head of both dumbbells should make contact with the ground. At the top of the movement, hips and knees should be fully extended. Sumo deadlifts are not allowed.
Dumbbell Hang Clean: The first rep begins with the athlete’s hips and knees at full extension, and the athlete’s head and shoulders in line vertically over the hips. From this position, the athlete may lower the dumbbells to the hang. The dumbbells may not go in between the athlete’s legs. The dumbbells may not touch the ground. The arms must remain straight in the hang position. The rep is credited when the athlete’s hips and knees reach full extension and the dumbbells are at the shoulders. The athlete must reach the finish position before the dumbbells are lowered from the shoulders. The athlete may lower the subsequent repetitions directly to the hang position.
Dumbbell Shoulder to Overhead: The dumbbells must be at the shoulders with the hands below the ears to begin the shoulder-to-overhead. A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. The rep is credited when the dumbbells are locked out overhead. The athlete’s arms, hips, and legs must be fully extended before they lower the dumbbells. The center of both dumbbells must be over or slightly behind the center of the athlete’s body, with the feet in line.
WORKOUT FLOW
The athlete will complete all 12 deadlift reps before moving on to the hang power clean. Once all 9 hang power clean reps have been completed, the athlete then completes 6 shoulder to overhead reps before starting back with the deadlift. The athlete completes this cycle a total of 5 times. The workout is completed when the athlete finishes the 5th round or the time cap.
SCORE
Score is total time to complete all five rounds. All incompleted reps will be assigned :01 added to the time cap.
