9/25/2024

Dickies Triplet

Affiliate Compete (RX+)

5 Rounds

200m Run

12 Toes to Bar

8 Alternating Dumbbell Snatch (70/50)

Freedom (RX'd)
5 Rounds
200m Run
12 Toes to Bar
6 Alternating Dumbbell Snatch (70/50)

Independence
5 Rounds
200m Run
10 Toes to Bar
8 Alternating Dumbbell Snatch (50/35)

Liberty
5 Rounds
150m Run
12 Hanging Knee Raises
8 Alternating Dumbbell Snatch (light)

• Target time: 8-10 minutes

• Time cap: 12 minutes

Mayhem Mini-Pump: Leg Day

3 Rounds

10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7

-Rest 2 min b/t rounds-

Elevated Toe Double DB Romanian Deadlift
Lying DB Hamstring Curl
Single Leg Calf Raise