Saturday

Warm-up
Warm-up
400m Run

Immediately Into…

3 SETS
10 Jumping Air Squats w/ :01 pause in the bottom
8 Upright Rows
6 Barbell Good Mornings
4 Strict Press (Behind the neck if mobility allows)

Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex…

1 Clean Deadlift
+
1 Hang Power Clean
+
2 Push or Split Jerk

(Score is Weight)

Workout
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…

"PARTNER DT"
10 ROUNDS FOR TIME*
12 Deadlifts (155/105)|(115/75)
9 Hang Power Cleans
6 Push Jerks

*P1 works while P2 rests. Partners alternate rounds.

(Score is Time)

KG BB: (70/55)|(50/35)