Strength:
Power Clean & Jerk Complex
Every 3:00 x 5 Sets:
Clean Pull + Low Hang Power Clean + Jerk
Rest :15
Power Clean + Jerk
Loading: Starting at 70% of 1RM Power Clean and Jerk, building to 80% on the fifth and final set.
The clean pull establishes the path, the low hang power clean reinforces pushing the ground away with the bar close as we pass the knees, and the jerk demands a vertical dip and a locked-out catch before the bar moves. Every rep in both segments should look intentional and controlled.
WOD:
“DT”
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Time Cap: 12:00
Score = Time
Barbell: 155/105lb, 70/47.5kg
Level 2:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 115/75lb, 52.5/34kg
Level 1:
For Time
5 Rounds:
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
Barbell: 75/55lb, 34/25kg
Masters 55+:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 95/65lb, 43/30kg
Competitor:
For Time
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 155/105lb, 70/47.5kg
Goal: Sub 6:00 or bust
Hotel Gym / Travel:
For Time
5 Rounds:
12 Dual Dumbbell Deadlifts
9 Dual Dumbbell Hang Power Cleans
6 Dual Dumbbell Push Jerks
Dumbbells: Challenging load, consistent across all five rounds