WARM-UP

1 ROUND

10 Good Mornings

10 Air Squats

10 Jumping Air Squats

10 Piked Shoulder Taps

10 Push Ups

into…

2 ROUNDS

8 BB Deadlifts

8 Hang Muscle Clean

8 Strict Press

8 Alt. Elbow Punches

8 Front Squat

STRENGTH (ALL) — 5×1 Clean & Jerk

Clean & Jerk for load:

#1 1 rep

#2 1 rep

#3 1 rep

#4 1 rep

#5 1 rep

“DT (PERFORMANCE)”

5 ROUNDS FOR TIME

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Shoulder to Overhead

(Score is Time)

KG BB: (70/47.5)

“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-