Warm-up (No Measure)
AMRAP x 4 MINUTES
10 Alt. Groiners
5 Bootstrappers
5 Pike Push-Ups
10 Jumping Air Squats
Immediately Into…
AMRAP x 4 MINUTES
10 Barbell DL
5 Hang Muscle Cleans
5 Shoulder Press
10 Push Press
Strength – Push Jerk (1×5)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push Jerk*
*Option to come from the floor or the rack.
(Score is Weight)
Workout – DT (Time)
5 Rounds for time:
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
Partner Workout Option – Metcon (Time)
IN TEAMS OF 2…
HERO WORKOUT
“PARTNER DT”
10 ROUNDS FOR TIME*
12 Deadlifts (155/105)|(115/75)
9 Hang Power Cleans
6 Push Jerks
*”You Go, I Go” style. Partner 1 completes a full round while Partner 2 rests.
(Score is Time)
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