Mobilize, then:
Three sets of:
5 Barbell Deadlifts
5 Power Cleans
5 Shoulder to Overhead
Rest as needed
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75% of 1-RM
*Set 3 – 2 reps @ 80% of 1-RM
*Set 4 – 2 reps @ 85% of 1-RM
*Set 5 – 4-6 reps @ 80% of 1-RM
B.
2019 WZA Qualifier Workout 3
DT Ladder
Every 4 minutes, complete 3 rounds of the following:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead
*If you complete the three rounds at a given weight within the 4 minute window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.
Round 1 – 95/65 lbs
Round 2 – 125/85lbs
Round 3 – 155/105 lbs
Round 4 – 185/130 lbs
Round 5 – 205/145 lbs *AMRAP with remaining time
Or:
“Concept 2 Default Pyramid”
For max meters:
1 Minute of Rowing
Rest 60 seconds
2 Minutes of Rowing
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
4 Minutes of Rowing
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
2 Minutes of Rowing
Rest 60 seconds
1 Minute of Rowing
If you turn on your Concept 2 monitor and select “Custom Workouts,” you will find this as the second workout listed.