Wednesday 12.04.2017


Scaled) 5 Rounds

12 Deadlift

9 Hang Power Clean

6 Push Jerks

Rx) "DT"

5 Rounds

12 Deadlifts 135/95

9 Hang Power Cleans 135/95

6 Push Jerks 135/95

(Choose a moderate weight, one you could do 12-9-6 unbroken with)

Comp) Primer: 3 sets 8 Kneeling DB presses + :30sec Hollow Hold

1) Push Press: 4x6 across (add 5-10# from last week)

2) "DT"

5 Rounds

12 Deadlifts 155/105

9 Hang Power Clean 155/105

6 Push Jerks 155/105

3) Shoulder Recovery: 3 sets (not for time)

10 Plate Front Raises (2.5-5#)

15 Rotator Retractions

30 Band Pull aparts


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