WARMUP
8 min AMRAP
1 min cardio
5 KB Deadlift
5 KB Swings
10 DB Press
Then..
BB Warmup + DL + HPC + PJ
STRENGTH
EMOM x 10
1 Deadlift + 1 Hang Power Clean + 1 Push Jerk
*Use about 70-80% of your Jerk weight for all sets
WOD
5 Rounds on the 3:00
1 Round of DT
Row for cals in remaining time.
*Score is total calories
“DT”
12 Deadlift 155/105
9 Hang Clean
6 Shoulder to Overhead
OPTIONAL POST WOD
Sled Push/Pull x 5 (heavy)
Rest as needed between sets