Warm up: 3 rounds 150 m row, 6 Spider-Man lunges, 6 fire hydrants, 10 hitler kicks, 6 jump squats, 10 high knees.
Banded shoulder stretches
Strength: Front Squat
3-3-2-2-1-1-1
Work up to a heavy single
WOD: “DT”
5 rounds for time
12 deadlift
9 hang power cleans
6 push jerks
Weight is 155/105. All movements are performed
on the same bar. No rack is used for this workout.
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