WOD
“DT”
5 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
*weight should be such that you could perform a full round unbroken if you tried to.
Extra
Clean from Blocks Above Knee: 50/6, 60/5, 70/4, 80/3, 85/2, 90/1, 95/1, 85/2*3 sets, every 90 sec
Banded Deadlift: Clusters: 3+3+3 x 5 sets @ 40% + medium band tension that still allows for fast movement
**rest 20 sec between triples, rest as needed between sets
4 sets: 8 ring hollow/arch kips + 20 sec arch hold on last rep
8 min EMOM: 2-5 ring MU as able + 10 sec. support hold after last rep
Midline – After
3 sets:
15 strict TTB
30 sec. arch hold