Warm Up:
AMRAP 6:00:
50-ft bear crawl
10 DB Romanian deadlifts
50-ft DB overhead walk/arm
10 DB hang muscle cleans
Skill Work:
5 sets for load:
3 DB hang power cleans
3 DB push jerks
– Build to your heaviest set.
WOD: DB DT
5 rounds:
12 DB deadlifts (35/50 lb)
9 DB hang power cleans
6 DB push jerks
– Use two DBs.
Intermediate:
5 rounds:
12 DB deadlifts (20/35 lb)
9 DB hang power cleans
6 DB push jerks
– Use two DBs.
Beginner:
5 rounds:
12 DB deadlifts (10/15 lb)
9 DB hang power cleans
6 DB push presses
– Use two DBs.
Home Workout:
Same as RX’d
Partner Option:
10 rounds for time w/ a partner:
12 DB deadlifts (35/50 lb)
9 DB hang power cleans
6 DB push jerks
– Use two DBs.
– Partner 1 completes one full round while partner 2 holds a plank.
– Non-working partner must be in an active plank position for the working partner to perform reps toward his or her round.
Movement scaling options:
DB deadlifts: Load, single-arm DB deadlift variations
Hang power cleans: Load, single-arm variations
Push jerks: Load, DB push presses, single-arm variations
Cool down:
3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm