Strength
Take 12:00 to Establish
5RM Power Clean
Level 3 and Comp: TnG
Level 2 and Masters: Quick Singles
Level 1:
Every 2:00 x 6 Sets
5 Hang Power Clean, Choice on Loads
Modifications
– Adjust to a Hang Power Clean / Block Power Clean
– Or Can Move to Dumbbell Power Cleans for any Front Rack Issues
– Clean Pulls could be alternative for shoulder issues that limit the turnover
WOD:
“Dead Weight”
For Time:
Every 3:00 x 5 Sets
10 Deadlifts
20 Wall Balls
50 Double Unders
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Deadlift: 225/155lb (102/70kg)
Score = Sun Total Time
Level 2:
10 Deadlifts
15 Wall Balls
50 Double Unders
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Deadlift: 185/125lb (84/57kg)
—
Level 1:
10 Deadlifts
20 Wall Balls
75 Single Unders
Wall Ball: 14/10lb (6/4.5kg) to 10/9ft
Deadlift: 135/95lb (61/43kg)
—-
Masters 55+:
10 Deadlifts
20 Wall Balls
50 Double Unders
Wall Ball: 14/10lb (6/4.5kg) to 10/9ft
Deadlift: 155/105lb (70/48kg)
Score = Total Time
—
Competitor:
10 Deadlifts
25 Wall Balls
75 Double Unders
Wall Ball: 20/14lb (9/6kg) to 10/9ft
Deadlift: 275/185lb (125/84kg)
Score = Total Time
—
Travel / Hotel:
Every 3:00 x 5 Sets
10 Dumbbell Thrusters
20 Dual Dumbbell Deadlifts
50 Double Unders
Dumbbells: 2×50/35lb (22.5/15kg)
Score = Total Time