Warm Up:
AMRAP 6:00:
50-ft bear crawl
10 Romanian deadlifts
50-ft overhead walk plate walk
10 hang muscle cleans
Specific Warm-Up:
3 sets:
5 deadlifts
5 hang power cleans
5 push jerks
– Rest 1:00-1:30 between sets.
WOD: DISRUPTED DT
Every 3:00 for 7 rounds:
12 deadlifts (105/155 lb)
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.
Intermediate:
Every 3:00 for 7 rounds:
12 deadlifts (75/115 lb)
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.
Beginner:
Every 3:00 for 5 rounds:
9 deadlifts (35/45 lb)
6 hang power cleans
3 push jerks
– Use the same barbell for each movement.
– Score is slowest round.
Home Workout:
Every 3:00 for 7 rounds:
12 dumbbell deadlifts (35/50 lb)
9 dumbbell hang power cleans
6 dumbbell push jerks
– Score is slowest round.
Movement scaling options:
Deadlifts: Load, volume, range of motion (elevate the barbell), dumbbell deadlifts
Hang power cleans: Load, volume, dumbbells to work around injury
Push jerks: Load, volume, dumbbell p
Cool down :
2 sets:
:45 child’s pose stretch
:45 seated straddle stretch