In part 1, This is the third week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development.In part 2, Today's workout weight is supposed to be on the challenging side. Choose a slightly heavier weight than you typically use for dumbbell movements.

Score: Time

Target Score: 7-15 Minutes 

Stimulus: Moderate Loading 

Single-Arm Devil Press: Use a single dumbbell. You should be able to complete the 10 reps in 90 seconds or less per round. Alternate arms however you'd like, as long as you complete 5 reps on each side.

Double Unders: You should be able to complete your double unders in 0:30, 1:00, 1:30, 2:00, and 2:30 or less, respectively.

Hips Lower Than Shoulders

Hips should stay lower than the shoulders at setup.

Maintains balance and ensures a strong pull.

With this workout becoming progressively more aerobically challenging, the dumbbell will start to feel heavier the deeper you get into the workout. 

Pace yourself for the first three rounds to make sure you can maintain a crisp pace during the 4th and 5th rounds. You still want to be able to perform your double unders well.

SINGLE-ARM DEVIL PRESS

Reduce Reps/Loading 
Single Dumbbell Power Snatch
Single Dumbbell Burpee Deadlift
Single Dumbbell or Kettlebell Hang Clean & Jerks
Kettlebell Swings
Barbell Clean & Jerks, (155/105)
Burpee To Target 

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DOUBLE UNDERS

Reduce Reps
30-60-90-120-150 Single Unders
Plate Hops
0:20-0:40-1:00-1:20-1:40 Moderate Effort On Any Machine

Today will flow best if each athlete has their own DB, if athletes need to share have one start on the jump rope.