MOBILITY & WARM UP 

Every 1:00, for 15:00 (3 Rounds):
Station 1 – 40mt Bear Crawl
Station 2 – 10 Empty Barbell Romanian Deadlift
Station 3 – :50s Warrior Squats
Station 4 – 10 Alternate OH Lunges
Station 5 – 10 Muscle Clean

SKILLS & SPECIFIC WARM UP
DB/KB Deadlift – DB/KB Hang Clean – DB/KB Jerk

5 sets for load:
3 DB/KB hang power cleans
3 DB/KB push jerks
– Build to your heaviest set.

1 set:
9 DB deadlifts
6 DB hang power cleans
3 DB push jerks

CONDITIONING
“DUMBELL DT”
5 Rounds For Time
12 DB Deadlifts #22.5/15 (if sub with BB #70/45)
9 DB Hang Power Cleans #22.5/15
6 DB Push Jerks #22.5/15

*if you sub with BB, compare to 03.10.22