WARM-UP
ON A 5:00 HARD CAP…
1 ROUND
10 Scap Push-Ups
8 Alt. Groiners
10 Push-Up to Pike
8 Squat Jumps
Into…
2-3 ROUNDS
6 Barbell Deadlifts
6 Barbell High Pulls
6 Barbell Strict Press
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:
1 Deadlift
+
3 Hang Power Cleans
+
3 Shoulder to OH
(Score is Weight)
HERO WORKOUT
“DT”
5 ROUNDS FOR TIME
12 Deadlifts (155/115/75)
9 Hang Power Cleans
6 Push Jerks
(Score is Time)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feb, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.