Tuesday 02/18/2020

SKILL / Warm Up

EMOM 9 min (EMPTY Bar only!)

Min 1) :30 Deadlifts

Min 2) :30 Hang Power Cleans

Min 3) :30 Push Jerks

All empty bar reps are for quality. This is an opportunity for us to improve, and refine our technique!

STRENGTH

7 min to build to a heavy DT complex:

1 deadlift + 1 hang power clean + 1 jerk

*hang on to the bar between each movement!

WOD

Hero WOD “DT”

5 rounds:

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

Time Cap 12 min

Scale rounds and/or weight as needed!!

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one year old son.