WU:
With an empty bar or PVC:
4 Hang muscle cleans
4 Hang power cleans
4 Strict presses
4 Power cleans
4 Jerks (push or split OK)
x 3
A. Strength: Hang Power Cleans (12:00)
Build to a heavy triple.
Coach’s Notes:
Remember, you can catch the bar at just above parallel and it will still be considered a “power” clean. Use this additional depth to help you get a heavier weight to your shoulders by decreasing the distance the bar has to travel up.
B. Conditioning
“D.T. Unfurled”
For Time:
60 Deadlifts
45 HPC
30 S2OH
Rx = 155/105
Time Cap: 20:00
Extra Credit: Hollowrocks and Crunches
100 Hollowrocks
then
100 Crunches
How I felt when I named this workout.
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