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)