WARMUP
ON A 5:00 HARD CAP…
1 ROUND
10 Scap Push-Ups
8 Alt. Groiners
10 Push-Up to Pike
8 Squat Jumps
Into…
2-3 ROUNDS
6 Barbell Deadlifts
6 Barbell High Pulls
6 Barbell Strict Press
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:
1 Deadlift
+
3 Hang Power Cleans
+
3 Shoulder to OH
(Score is Weight)
WORKOUT
“DT”
Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps
Athletes Notes
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