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GENERAL WARM UP
Dynamic Warm Up 1x: (5 minutes)
–10 repetitions of each depending on the movement
SPECIFIC WARM UP 5-10 minutes
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Bent Over Barbell Row
–5 Hang Muscle Clean
–5 Front Squat
–5 Strict Press or Push Press
Specific Barbell Warm Up 1x:
–5 Deadlift
–5 Hang Power Clean
–5 Push Jerk
AMRAP 40 min:
3 min Bike/Row for calories
2 Rounds of “D.T.” (105/75)
D.T. = 12 Deadlift, 9 Hang Power Clean, 6 Push Jerk
AMRAP 30 min Scaled Version:
3 min Bike/Row for calories
2 Rounds of “D.T.” (40% 1RM Push Jerk)
D.T. = 12 Deadlift, 9 Hang Power Clean, 6 Push Jerk
AMRAP 40 min Minimal Gear Version:
3 min Bike/Row for calories
2 Rounds of Dumbbell “D.T.” (45’s/35’s)
D.T. = 12 Deadlift, 9 Hang Power Clean, 6 Push Jerk
AMRAP 40 min Minimal Gear Version:
600m Run
2 Rounds of:
15 Air Squats
12 Sit-Ups
9 Push Up + Shoulder Tap
No post work necessary today.
