Happy Birthday AJ!!
Warm-up (No Measure)
400m Run
Immediately Into…
3 SETS
10 Jumping Air Squats w/ :01 pause in the bottom
8 Upright Rows
6 Barbell Good Mornings
4 Strict Press (Behind the neck if mobility allows)
Strength – Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex…
1 Clean Deadlift
+
1 Hang Power Clean
+
2 Push or Split Jerk
(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…
“PARTNER DT”
10 ROUNDS FOR TIME*
12 Deadlifts (155/105)|(115/75)
9 Hang Power Cleans
6 Push Jerks
*P1 works while P2 rests. Partners alternate rounds.
(Score is Time)
KG BB: (70/55)|(50/35)
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