Warm-up
Run 200m
15 Good Mornings
Run 200m
12 Hang Muscle Cleans
Run 200m
9 Strict Press
WOD
“DT”
5 Rounds
12 Deadlifts (155,105)
9 Hang Power Cleans
6 Push Jerks
Scores/Comments from “DT” performed on 8/9/16
Rest/Guided Mobility
forearms, upper body
Conditioning
600m Sprint
40/30 Cal Bike
50/40 Ski Erg
Work in with a partner. One partner works while the other rests.
EXTRA WORK
10 Minute AMRAP
5 Back Squats 225,155- Front Rack
1 Peg Board Ascent
Scale- halfway- 185,115