Strength: EMOM x 5 mins
5-5-5-5-5 Bench Press *Build to a heavy set of 5
EMOM x 5 mins
10-10-10-10-10 Single Leg DB Deadlift w/row
*5 athletes start at bench press EMOM, others start single leg deadlift with row EMOM
Then switch after 5 mins is done
Conditioning:
Every 7 min x 3 Rounds
4:00 Cardio
1 round of “Heavy DT” (Increase weight each round)
DT is:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*Goal is to increase weight each round
At - Home Version
Strength: EMOM x 5 mins
15-15-15-15-15 DB Floor Press
EMOM x 5 mins
10-10-10-10-10 Single Leg Deadlift w/row
Conditioning: Every 7 min x 3 Rounds
5:00 Cardio
1 round of “DT”
DT is:
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Press
https://us02web.zoom.us/j/83803795039?pwd=NktScC9PNXhCN3BRV1lIMXo3d1pTZz09
