Short+Deadlift; Feb. 6-12, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Sec. Power Jerk Hold

5 Clean and Jerks

5 Arch to Front Lever Swings

5 Toes-to-bars

Round 1 = 75/55; Round 2 = 95/65; Round 3 = 115/80

Short Conditioning

“Open 13.4”

7 Min AMRAP

3 Clean and Jerks (135/95)

3 Toes-to-bars

6 Clean and Jerks (135/95)

6 Toes-to-bars

(9, 12, 15, so on)

Deadlift Interval

Every 2:00 for 5 Rounds

10 Deadlifts @ 60% 1 RM

Accessory/Cool Down

10 Min EMOM

Odd: 3-5 Reps in Front Uprise Progression

Even: 3 High Hang Squat Snatches @ 50% 1 RM

Then

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching