Deadlifts, Hang Power Cleans, Push Jerks


Warmup: 2 rounds

250m Row
10 situps
10 supermans
10 parallette dips
10 Ring Rows with False Grip
10 Overhead Squats with PVC pipe

Skill Development:
Muscleup progression with blue band

Bob’s Workout: DT
3 Rounds (Scaled from 5 rounds)

6 Deadlifts 140# (scaled from 12 reps)
9 Hang Power Cleans 50#
6 Push Jerks 50#

Bob’s Time: 5:55

Time for some shoulder ice now…

Penny’s Workout: DT
3 Rounds (Scaled from 5 rounds)

6 Deadlifts 90# (scaled from 12 reps)
9 Hang Power Cleans 35#
6 Push Jerks 35#

Penny’s Time: 7:02

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