Friday, Apr. 6th, 2018


A) Warm Up

:30 Seconds
Air Squats

Push-up to Down Dog
Active Samson

Active Spidermans
Air Squats


Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 1
3 Front Squats + 1 Jerk @ 75%



5 RFT:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105

Looking to keep “DT” metabolic and not so much limited by strength. We want athletes to choose a weight that they could complete one full round unbroken without a doubt if they needed to. Strategy will call for a different approach, but this more moderate load will allow for the proper stimulus.