Warm Up:
AMRAP 6:00:
50-ft bear crawl
10 DB deadlifts
50-ft single-DB overhead walk
10 DB hang muscle cleans
Specific Warm-Up:
3 sets:
3 deadlifts
3 hang power cleans
3 push jerks
BENCHMARK WOD: CFG 2015 EVENT 5 – HEAVY DT
AMRAP 12:
12 deadlifts (145/205 lb)
9 hang power cleans
6 push jerks
Intermediate:
AMRAP 12:
12 deadlift (105/155 lb)
9 hang power clean
6 push jerks
Beginner:
AMRAP 12:
12 deadlift (65/95 lb)
9 hang power clean
6 push jerks
Home Workout:
AMRAP 12:
12 DB deadlifts (50/70 lb)
9 DB hang power cleans
6 DB push jerks
– Use two DBs.
If you do not have heavy DBs, perform the workout with a rep scheme of 15-12-9.
Partner option:
AMRAP 12:
12 deadlifts (145/205 lb)
9 hang power cleans
6 push jerks
– Break up the reps as needed.
Movement scaling options:
Deadlift: Load, deadlift off of a riser, DB or KB deadlift
Hang power clean: Load, DB or KB hang power clean, KB swing, front squat
Push jerk: Load, push press, DB or KB push jerk, DB or KB push press, front squat
Post-Workout Skill Work:
8 sets for reps:
:20 hollow rocks
– :10 rest