Wed Mar. 19 "007"

Stimulus

1) Deadlifts: 4 x 2 @ technical load

2) AMRAP 18
10 Box Step Ups
9 DB Deadlifts
6 DB Hang Power Cleans
3 DB Push Jerks

Train

1) Deadlift: 4 x 2 @ 80-90%

2) 007

5 Rounds For Time (18 Min Cap)
15 Box Jumps (24/20)
12 Unbroken DB Deadlifts (50/35)
9 Unbroken DB Hang Power Cleans
6 Unbroken DB Push Jerks
*Every Break: 5 Box Jumps Penalty

Stimulus

1) You will stay within the prescribed weights building over the four sets. In these heavy doubles, maintain a stable core throughout the full movement. Keep the bar close to the body and pull the slack out the bar prior to lift off.

2) This workout is a dumbbell version of DT with some box jumps. Challenge yourself by not setting the dumbbells down. Every time you drop the dumbbells you must complete another 5 box jumps on your 15. Putting the DB down at ANY point in the 27 DB reps counts as a break. Box jumps mean you must reach full extension at the top and extend hips and knees.

Extra Credit
250/225 Cal Bike
Performed as …
1:30 Work
0:30 Rest