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WOD - Tuesday, 7/31/2018

WU:

3 Quality rounds:

6 Deadlifts

5 Hang power cleans

4 Push presses

3 Push jerks

A. Power Clean complex (10:00)
Work up to a heavy complex of:
3 Deadlifts + 2 Hang Power Cleans + 1 S2OH

B. Conditioning (20:00)
Every 4:00 x 5 rounds
Complete one round of “D.T.”* plus 1 round of “Cindy”**

Rest in the remaining time.

*1 Round of "D.T."

12 Deadlifts
9 Hang Power cleans
6 S2OH
Rx = 155/105

** 1 Round of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

Try to keep each round consistent. Movement should be quick but high quality. Record your fastest and slowest rounds.

Extra Credit: Bike/Row
10:00-30:00 flush

Coach's Tip:

Here's how I recommend most athletes break up "D.T." Keep the rests equal throughout the workout.
Break up the DLs and HPCs into 2 Sets, leaving the last rep for the next set.
1 round of DT will look like this:
6 Deadlifts
5 Deadlifts
1 Deadlift + 4-5 Hang Power Cleans
3-4 Hang Power Cleans
1 Hang Power Clean + 6 Push Jerks (unbroken)

 

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