-Warm Up-
3 minute bike/row
Into…
3 rounds
5 inchworm push ups
5 broad jumps (land in 1/4 squat)
5 Barbell Good mornings
10 elbow punches (behind neck)
5 strict press (behind neck)
10 alt V-Ups
“Complex Prep”
5 Deadlifts
5 hang high pulls
5 hang muscle clean (elbow speed)
5 hang power clean (receiving position)
5 push press
3 jump and punch (no barbell)
5 push jerks
-Strength/Skill-
ON A 15:00 RUNNING CLOCK…
Build up to a Mod-Heavy & Unbroken Complex
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
-WOD-
HERO WORKOUT
“DT”
5 RFT
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
