WARMUP
## 30 Seconds
Active Samson
Romanian Deadlifts
Active Spidermans
Hang Muscle Cleans
Push-up to Down Dog
Strict Press & Reach
Active Spidermans
Good Mornings
Active Samson
Elbow Rotations
# TEACHING
## DEADLIFTS
### Movement Prep
15 Seconds Pausing Deadlifts (Pause at Top with Hips Open)
15 Seconds Deadlifts
## HANG POWER CLEANS
### Movement Prep
5 Jump Shrugs (Straight Arms)
5 Hang Power Cleans
PUSH JERKS
### Movement Prep
15 Second Dip Hold
5 Aggressive Push Jerks
*Build to Workout Weight with Team*
WOD
Teams of 3
For Time (30 Minute Cap):
5 Rounds of “DT” (155/105)
100/70 Calorie Assault Bike
5 Rounds of “DT” (155/105)
100/70 Calorie Assault Bike
5 Rounds of “DT” (155/105)
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
