Warm Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
15 Band Good Morning
15 Band Upright Row
15 Band Overhead Press
12 Empty Bar Stiff Leg Deadlift
12 Empty Bar Hang Power Clean
12 Empty Bar Push Jerk
Strength
Deadlifts ~ 12 Minutes
Build to a Heavy 5 Reps in 12 Minutes
Rest 60-90 Seconds
4 Sets X 3 Reps at Heaviest 5
Rest 60-90 Seconds
WOD
AMRAP ~ 15 Minutes
COMPETITIVE
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Push Jerk
Rest 90 Seconds
PERFORMANCE
12 Deadlifts (95/65)
9 Hang Power Cleans
6 Push Jerk
Rest 90 Seconds
LIFESTYLE
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
Rest 90 Seconds