WARM-UP
GENERAL MOBILITY
10 Cat/Cows
10 Hip 90/90 Rotations
10 Glute Bridge
6 Barbell Jefferson Curls
Into…
2 ROUNDS
8 BB Good Morning → 8 BB RDL
8 Hang Muscle Clean → 8 Hang Power Cleans
8 Strict Press → 8 Push Press
8 Alt. Elbow Punches
STRENGTH (ALL) — 10-8-6 Deadlift
Deadlift for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
DT
5 ROUNDS FOR TIME
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps
“DT (FITNESS)”
5 ROUNDS FOR TIME
12 Deadlifts (115/75)
9 Hang Power Cleans
6 Shoulder to Overhead
(Score is Time)
KG BB: (52.5/35)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 SLOW PVC Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row
-Rest as Needed b/t Sets-