Performance;
Workout
STRENGTH
FOR LOAD
Build to a Heavy 5-Rep Hang Power Clean & Push Jerk
(Score is Load)
HERO WORKOUT
“DT”
5 ROUNDS FOR TIME
12 Deadlifts (155/105)|(115/75)
9 Hang Power Cleans (155/105)|(115/75)
6 Push Jerks (155/105)|(115/75)
(Score is Time)
OPTIONAL COOL DOWN
FOR RECOVERY
3:00 Lat Smash (1:30 R/L)
3:00 Forearm Smash (1:30 R/L)
(No Measure)
Build:
Workout
STRENGTH
3 SETS
10 Strict Press (Light)
1:00 OH Barbell Hold
10 Tempo Knees 2 Chest (2121)
-Short Rest b/t Each Set-
(Score is Weight)
WORKOUT
AMRAP x 13 MINUTES
15/12 Cal Row
10 Toes to Bar
5 Burpee Pull-ups
***HOME WOD #1***
STRENGTH
3 SETS
10 DB Strict Press (Light-Moderate)
1:00 DB Barbell Hold
10 Tempo Knees 2 Chest (2121)
-Short Rest b/t Each Set-
(Score is Weight)
WORKOUT
AMRAP x 13 MINUTES
10 DB Sumo Deadlift High Pulls
10 Tuck-Ups
5 DB Devil’s Press*
*No Squat
(Score is Rounds + Reps)
***HOME WOD #2***
AMRAP x 10 MINUTES
3-6-9-12…
Up-Down + Tuck Jump
Backpack Push Press
Backpack Front Squat
(Score is Rounds + Reps)
OPTIONAL FINISHER
2-3 SETS
8/8 Single Arm High Pull*
8 Calf Raises on Elevated Surface
:45 Tuck Hold
*Fast pull up, slow lower down
(No Measure)