Warm Up:
3 sets:
:20 jumping jacks
10 Kang squats
:20 mountain climbers
10 deadlifts
Specific Warm-Up:
3 sets:
5 deadlifts
1 rope climb
WOD:
4 rounds for time:
21 deadlifts (105/155 lb)
3 rope climbs (15 ft)
Intended Stimulus: 7-15 Minutes
Intermediate:
4 rounds for time:
21 deadlifts (75/115 lb)
1 rope climb
5 strict pull-ups
Beginner:
4 rounds for time:
15 deadlifts (55/75 lb)
5 pull-to-stands
Home Workout:
4 rounds for time:
21 dumbbell deadlifts (35/50 lb)
9 dumbbell burpee power cleans
– Use two dumbbells.
Movement scaling options:
Deadlifts: Load, dumbbell options, hip extensions
Rope climbs: Reps, partial rope climbs, pull-to-stands
Post-Workout Skill Work:
On a 10:00 clock:
Build to a heavy 3-rep deadlift.