Deadlift: 2-2-2-2-2
Floor Press: 5-5-5-5-5
Weighted Pull Ups: 3-3-3-3-3
Heavy DT
5 Rounds for Time
9 deadlifts (205/145)
6 power cleans (205/145)
3 shoulder-to-overhead (205/145)
We all know DT – those who have been around for a few years know it quite well. This is a slightly tamed down version of the heavy DT they had at the games a number of years back. It’s DT on steroids. Try to reduce the number of sets within each to two or less.
EMOM 16 Minutes, Alt. b/w:
1) 1 Deadlift (AHAP)
2) 4 HSPU
Every 4 Minutes, For 12 Minutes:
0.5/0.4 Mile Bike
30 Russian Twists (40/30)
Pause Front Squat:
3-3-3-2-2
*3 Second Pause
4 Rounds For Time:
250/200 M Row
50 Double-Unders
14 Wall Balls (20/14)
Press in Split:
2-2-2-2
3 Position Clean (hip/knee/floor) + Jerk:
work up to heavy complex
Back Squat:
2-2-2-2
Plank Stand Up: 3×10
Weighted Sit Up: 3×10
EMOM 10 Minutes:
1 Hang Power Snatch + 1 OHS
EMOM 7 Minutes:
1 Hang Snatch
3 Rounds For Time:
10/8 Bike Calories
10 Power Snatch (95/63)
…rest 1 minute b/w rounds…
Front Squat: 1×20
Ring Dips: 3xME
(If your max effort dips exceeds 10, add weight. Aim for between 18-30 reps in all sets total.)
Ring Rows: 4×12
For time:
15-12-9-6-3
Thrusters (135/93) – bike 10 cals between each round
Today’s metcon is going to be very difficult. The thruster is inherently a very metabolically demanding movement and, on top of that, we have a 10 cal bike between each round. No magic to this workout other than to suck it up and do it. Try to keep the total number of sets per round to 3 or less.
