Friday

Warm-up
Warm-up
Grab a barbell!

EMOM x 4 MINUTES
MIN 1- 10 Up-Downs
MIN 2- 10 Alt Groaners w/ Twist

Then …

EMOM x 6 MINUTES
MIN 1- 5 Romanian Deadlift (or DB) + 5 Hang Muscle Clean (or DB) + 10 Elbow Punches (or DB Strict Press)
MIN 2- 5 Strict Press (DB) + 5 Push Press (DB) + 5 Push Jerks (DB)

Strength
Hang Clean and Jerk (1×5)
FOR LOAD
Build to a Heavy 5-Rep Hang Power Clean & Push Jerk

(Score is Load)

Workout
DT
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

*Last Seen 9/20/19
Warm-up
FOR RECOVERY
3:00 Lat Smash (1:30 R/L)
3:00 Forearm Smash (1:30 R/L)

(No Measure)

Optional Cool Down
Warm-up
FOR RECOVERY
3:00 Lat Smash (1:30 R/L)
3:00 Forearm Smash (1:30 R/L)

(No Measure)