Hang Power Clean Heavy Set of 2 followed by… “DT” 5 Rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105)
L1 MB Deadlifts MB Hang Power Cleans MB shoulder to overhead
With there only being a barbell, we want to point out a few places to break for maximum efficiency. The first time is after the 11th deadlift. Athletes can utilize a mixed grip for 11 deadlifts to save the forearms before dropping and assuming the hook grip. Athletes can then complete the 12th deadlift and immediately transition into the hang power cleans. The second place to break is after the 8th hang power clean. This allows athletes to have a quick break that will allow them to complete the 9th hang power clean before holding on for all 6 push jerks. In order to preserve pulling capacity, breaking the hang power cleans into consistent sets from the beginning will be a wise choice. This should be something that athletes feel they can maintain for all 5 rounds. Whether it is 4-4-1 or 8-1, all we are looking for is consistency. This workout is largely hang power cleans. Managing these properly sets the athlete up for success on the rest of the workout.
OPEN GYM (optional):
Strength/Accessory work designed to complement today's WOD
1. Midline AMRAP 7: 15/12 Calorie Row 15 GHD Sit-Ups