TUE18SEP2018

73BE08F4-BB6C-4265-BEDB-A6A35C2E1131

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

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