“Captain Crunch” AMRAP 4: 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining rest 4 minutes AMRAP 4: 2 Rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calorie Row in Time Remaining rest 4 minutes AMRAP 4: 1 Round: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Max Calorie Row in Time Remaining
L2 Keep weight the same all three rounds L1 MB or KB Deadlift MB Hang Power Clean MB or Barbell Push Press
The better athletes move on the barbell, the better score they will get on the rower. If athletes move methodically through the rounds of “DT”, they will be able to output more power once they get to the rower and accumulate more calories. It is easy to fly through the first couple rounds on the barbell, only to crawl on the rower until a sprint near the finish. With short windows, want to move with a purpose on the bar, but not at a pace that will dramatically slow the pace on the rower. Take the first few pulls on the rower to get settled, find a solid pace, and then hit it hard for the last 30 seconds knowing there is 4 minutes of rest following.
OPEN GYM (optional):
Strength/Accessory work designed to complement today's WOD
1. Clean and Jerk Complex On the 2:00 x 6 Sets: 5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk
2. Gymnastic Practice 10 Minutes of Handstand Walking Practice