Wednesday

BLK LBL Fitness Club – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike

5/5 DB Suitcase Deadlifts (or 10 Backpack Deadlifts)

10 DB (or Backpack) Strict Press (w/:03 pause overhead)

5 Broad Jumps

5 Bootstrappers

Strength

Metcon (Weight)

EMOM X 6 MINUTES

MIN 1 – 3 DB/BP Deadlifts + 3 DB/BP Hang Muscle Cleans + 3 DB/BP Push Press

MIN 2 – 5 Side Plank Rotations/Side

(Score is Weight)

Workout

Metcon (Time)

“DUMBBELL DT”

5 ROUNDS FOR TIME

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB Push Press

12:00 Hard Cap

(Score is Time)

Workout – HOME

Metcon (Time)

“BACKPACK DT”

5 ROUNDS FOR TIME

12 Backpack Deadlifts

9 Backpack Hang Power Cleans

6 Backpack Push Press

(Score is Time)