"SAM'S JAM"

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