Conditioning
5 RFT
1 Round “DT” 155/105#
400m Run
WOD Notes: DT = 12 DL + 9 Hang Power Clean + 6 Push Jerks. DL will feel light. HPC will be the toughest to where you have to break them up once each round or maybe go unbroken the first rd. Jerks should be unbroken. Goal is 15-18 minutes.
2 DB Version – 5 RFT
1 Round DB “DT” 50/35#’s
400m Run
WOD Notes: DT = 12 DL + 9 Hang Curls + 6 Push Presses. For the DB Deadlifts, you only have to touch one head to the floor. Try to hook grip the DB to save your grip.
1 DB Version – 5RFT
20 DB Deadlifts (10R+10L) 50/35#
16 DB One Arm Hang Cleans (8R+ 8L) 50/35#
12 DB One Arm Push Press (6R + 6L) 50/35#
400m Run
WOD Notes: For the one arm hang cleans, you may swing DB through your legs like a one arm swing & bring it up to your shoulder.