Fri June 27 "Double Header"

Move

1) Deadlifts: 3 x 10 Building

2) 15 Min AMRAP

9 DB Deadlift
6 DB Hang Power Cleans
3 DB Push Jerks
20 SIngle Skips
Rest 30 Seconds

Train

1) Deadlift: 3 x 10 @ 60%

2) Double Header

5 Rounds For Time (15 Min Cap)
12 Dumbbell Deadlifts (70/50)
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Jerks
60 Double Unders

Stimulus

1) This is a slower, lower weight deload week, working at 60% for sets of 10. Keep the bar close to your legs and lead with your chest.

2) This is a classic combo of movements but done with dumbbells. The double unders wrap up each round but will spike your heartrate, so breathe and slow it down for the next movement. Choose a weight that allows you to complete all stations in 1-2 sets. Only one head of the dumbbell must touch the ground during the deadlifts. Cap the double under practice at 1:00 and try to hang onto the dumbbells for the hang power cleans and push jerks.

Extra Credit

3 x 10: Single Arm Arnold Press Both Sides
3 x 10 Front Plate Raises
100ft Handstand Walk