A) Strength:
Build to a Heavy set (does NOT need to be a max) in 15:00 of:
4 Deadlifts
3 Hang Power Cleans
2 Front Squats
1 Jerk
– Rest 2:00 between heavier sets –
B) WOD:
AMRAP 18:
Run 200 Meters (Row 250/200 Meters or Bike 12/9 Cals)
– Then –
"DT"
12 Deadlifts (Rx = 155/105, S = 135/95, 115/75, 95/65)
9 Hang Power Cleans
6 Shoulder to Overhead
Beginners:
5 Deadlifts (135/95)
5 DB Thrusters (35/20)
5 Squat Thrusts
C) Extra Credit:
1a) Banded Pull-throughs (3 x 15). No rest.
1b) Banded Leg Curls (3 x 25 ea). No rest.
1c) Landmine Rotations (3 x 20-30 total). No rest.
