DT
DT
Mobility
Warm-up
30 Seconds Each:
Plate Hops
Glute Bridges
Down Dog
Plate Hops
Glute Bridges
Down Dog
Plate Romanian Deadlifts
Glute Bridges (Feet on Plate)
Shoulder Taps
Plate Ground to Overhead
Glute Bridge Walkouts
Push-up to Down Dog
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
Build to a heavy complex
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks
3 Hang Power Cleans
3 Push Jerks
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*The intended time range for this piece is between 5-10 minutes
*This should be a load that allows you to complete the Hang Power Cleans within 2-3 sets and the Push Jerks unbroken during the workout
Barbell Straddle Stretch: 40 Seconds
Wrist Stretch: 40 Seconds