W WOD – THURSDAY 30.11.23 – “DISRUPTED DT”
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
Deadlift – Hang Clean – Jerk
5 sets for load:
3 BB hang power cleans
3 BB push jerks
– Build to your heaviest set.
1 set:
9 BB deadlifts
6 BB hang power cleans
3 BB push jerks
CONDITIONING
“DISRUPTED DT”
Every 3:00 for 7 rounds:
12 deadlifts #70/43
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.
