"SAM'S JAM"
- WARM UP
- WOD
-
Post-WOD
EMPTY BARBELL
- 4 Pausing Deadlifts (0:03 pause at mid shin)
- 4 Pausing Hang Power Cleans (0:03 pause in the catch)
- 4 Pausing Push Jerks (0:03 pause in the catch)
ROUND 5 WEIGHT
1 Round of “DT”
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks
Time Cap: 30 Minutes]
5 Rounds:
- 30/21 Calorie Row
- 1 Round of "DT"
Rest 2 Minutes Between Sets
Round 1: (84/61)
Round 2: (75/52)
Round 3: (70/48)
Round 4: (61/43)
Round 5: (52/38)
*Score = Time it takes to complete the workout
1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
COOLDOWN
MOBILITY
- 1:00 Pigeon Pose
ACCESSORY
[For Total Load]
On the 3:00 x 5 Sets:
- 9-7-5-3-1
After Each Set:
- 1 Rope Climb