Warm up:
2 Rounds with empty barbell
5 Elbow punches
5 Tall muscle clean
5 Front squat
5 Clean grip OHS
5 Sots press from rack position
5 Tall clean
Strength:
Every 2 min for (5) sets:
1 Squat clean + 2 Front squat + 1 Jerk
Accessory:
3 sets:
5 eccentric chin up
8-10 Bent over DB row
10 DB RDL
Workout:
“D.T.”
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
Scale with a weight that’s manageable to finish each round in 1-2 min.
This shouldn’t be taking 15-20 minutes
.