Training for Tuesday, January 9th


Warm Up
Group Circle
3 Rounds
5 Romanian Deadlifts 45/35
5 Hang Power Cleans 45/35
5 Push Press 45/35
Squat Clean Review

Olympic Lifting Test
Find a 1-Rep Max Clean
*Those members wanting to perform the WOD have 22:00.  Those who want the full class time have until the end of class
*Max may be a Squat or Power Clean, however you are able to clean the most weight

Workout of the Day
Sprint Unbroken “DT”
5 Rounds for Time
12 Deadlifts 75/55 (Rx+ 95/65, Comp 115/75)
9 Hang Power Cleans
6 Shoulder to Overheads
*each round must be unbroken from the first deadlift to the last shoulder to overhead.
*penalty for breaking is 5 burpees (performed immediately) and you go back to rep #1 of whichever movement you were on when you broke.
*you may drop the bar between rounds without penalty

Cool Down
10 Iron Crosses
1:00 Raised Leg Hamstring Stretch
1:00 Trap Smash with Lacrosse Ball each side