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STRENGTH

6: Deadlift

4: Deadlift

2: Deadlift

WOD

“Hot and Bothered” (AMRAP – Rounds and Reps)

Hot & Bothered

AMRAP 15:

40 Single Dumbbell Hang Clean and Jerks

20 Box Jumps

10 Deadlifts

RX+-50/35#, 24/20″ 245/165#

RX -35/20#, 24/20″, 185/135#

50-59-20/15#, 20/16″, 155/115#

60+-15/10#, Step Ups, 135/95#

Basics-8 AMRAP, Step Ups, DL w/ PVC/BB
DESCRIPTION

The Deadlift is featured in both the strength and conditioning portions of today’s workout

In part 1, we’ll build to heavy sets of 6-4-2

The AMRAP that follows is meant to be a 15-minute grind

We can expect to complete between 3-5 rounds in this higher interference triplet

DEADLIFT

Choose a moderate-heavy weight that takes less than 1:30 to complete

SINGLE DUMBBELL HANG CLEAN AND JERK

Alternate arms every 5 reps here

Choose a weight that allows you to complete at least 10 reps at a time before dropping (5 each side)

BOX JUMPS

These are traditional box jumps

Jump up to the box and stand to full extension on top

We recommend stepping down or jumping down over the riskier rebounding option