12-5-16


Preliminaries/strength 

Spend warm up time

5 x 1 hang snatch up to a heavy single. NOT a max. 

-Then-quickly take 10 min. to find a 1 RM back squat.
Conditioning 

“DT” 

5 rounds for time of: 
12 deadlifts (155 / 105 lb.) 

9 hang power cleans (155 / 105 lb.) 

6 push jerks (155 / 105 lb.) 
*Time cap: 15 minutes (do not go over this cap)

**scale load as needed. Base load scaling on push jerk capability and use this weight for all movements. 
-ADVANCED-
“Double DT” 
10 rounds for time of: 
12 deadlifts (155 / 105 lb.) 

9 hang power cleans (155 / 105 lb.) 

6 push jerks (155 / 105 lb.) 

Time cap: 15 minutes (do not go over this cap)

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