Mobilize, then:
Movement Primer Warm-Up
Three rounds at 65-70% effort of:
400 Meter Run
100 Foot Suitcase Carry (each side)
60 second Plank Hold from Elbows
100 Foot Double Kettlebell Front Rack Carry
30 second Hang from Pull-Up Bar
10 Empty Barbell Good Mornings
A.
Four sets of:
Deadlift x 6 reps @ 75% of 1-RM Deadlift
B.
Twisted DT
Complete as many rounds and reps as possible in 20 minutes of:
“DT”:
12 Deadlift
9 Hang Power Clean
6 Push-Jerk
Followed by. . .
400 meter Run
*Add one round of “DT” after every 400 meter run eg:
One round of “DT”
400 meter Run
Two rounds of “DT”
400 meter Run
Three rounds of “DT”
400 meter Run. . .etc
35-49: 155/105 lbs
50-54: 135/95 lbs
55-59: 115/75 lbs
60+: 95/65 lbs