Wed Dec. 18 "DT"

Move

1) Strict Press: Building
3-3-3-2-2-2-1-1-1

2) 15 Min. AMRAP

9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
Rest 30 Sec.

Train

1) Strict Press

Set 1: 3 @ 70%
Set 2: 2 @ 76%
Set 3: 1 @ 82%
Set 4: 3 @ 73%
Set 5: 2 @ 79%
Set 6: 1 @ 85%
Set 7: 3 @ 76%
Set 8 : 2 @ 82%
Set 9: 1 @ 88%

2) DT

5 Rounds For Time (18 Min. Time Cap)
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

Stimulus

1) You will complete three different waves of strict press today. Each wave starts slightly heavier than the first. The last reps will be quite challenging in the last set.

2) This is a classic hero barbell workout. Aim to complete each round in roughly the same time each round. Choose a barbell that allows a round every 3:00ish a round. The barbell should be no more than 65% of your 1RM Jerk.

Extra Credit

Sumo Deadlift: 3 x 3 @ 82%