06/07/2021

WORKOUT

5 ROUNDS FOR TIME

12 DB Deadlifts RX (50/35) Scaled (35/20)

9 DB Hang Power Cleans

12 Hand Release Push-Up

*After "Odd" Rounds (1, 3, & 5), perform a 400m Run.

(Score is Time)

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COOL DOWN

FOR RECOVERY

5:00 Foam Roll Upper/Middle Back

ADJUSTING

*Reps, Loading, Volume*…

DB Deadlift/HPC -- Load should allow for athletes to be able to complete both DB movements unbroken

Push-Ups -- Adjust reps down to 8-10 so athletes can complete these in 1-2 sets

Run -- Adjust distance so athletes can complete the run in no more than 2:00-2:10

*Movement Adjustments*...

DB Deadlift -- Adjust to DB Goblet Squats or DB Glute Bridges

DB HPC -- Athletes can sub for KB High Pull or KB Swings if they cannot perform the Power Clean today.

HR Push-Up -- Athletes can sub for Knee Push-Ups or DB Floor Press

Run -- Sub for 500m Row or 1200m Bike