Workout of the day

1) Run Baseline: 6 Minute run for distance (Or bike)

Move

5 Sets For Load (Option to use Dumbbells):
3 Deadlifts
2 Hang Power Cleans
1 Front Squat

2-3 Rounds:
20 DB Deadlifts
15 DB Hang Power Cleans
10 DB Front Squats

2) “DT” Complex

5 Sets For Load:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

3) “Do iT”
For Time:
60 Deadlifts @ 155/105
45 Hang Power Cleans
30 Push Jerks

Stimulus

1) Starting off with a 6 minute run or bike for distance means you should be very warm heading into this and build up in intensity for the first four minutes

2) Warm-up for the next part of the workout, find out what weight you want to do by performing this complex and building in weight

3) A chipper workout, smart sets leading up to the push jerks to keep the body fresh. 15 minute cap