Warm Up:
AMRAP 6:00:
50-ft bear crawl
10 DB romanian deadlift
50-ft DB overhead walk
10 DB hang muscle clean
Skill Work:
EMOM 10:
2 hang power cleans
BENCHMARK WOD: DT
5 rounds for time:
12 deadlifts (105/155 lb)
9 hang power cleans
6 push jerks
Time Cap: 12 Minutes
Intermediate:
5 rounds for time:
12 deadlifts (65/95 lb)
9 hang power cleans
6 push jerks
Beginner:
5 rounds for time:
12 deadlifts (35/45 lb)
9 hang power cleans
6 push presses
HOME WOD:
Equipment:
5 rounds for time:
15 DB deadlifts
12 DB hang power cleans
9 DB push jerks
Bodyweight:
5 rounds for time:
15 alternating single-leg squats
12 up-downs to a target (6 in)
9 handstand push-ups
Movement scaling options:
Deadlifts: Load, deadlift off of a riser, DB or KB deadlifts
Hang power cleans: Load, DB or KB hang power cleans, kettlebell swings, front squats
Push jerks: Load, push press, DB or KB push jerks, DB or KB push press, front squats
Partner option:
AMRAP 12:
Partner 1: 1 round of “DT”
Partner 2: Max calorie row
Cool down / Post-Workout Skill Work:
3 sets:
1:00 seated straddle stretch
– Rest :30 between sets.