Barbell Hero

PreHab: Hip Bridges/Monster Walks

Warm-up: Barbell Clean Complex, Barbell Press Complex

Strength: “DT Complex”
5×1
1 Deadlift + 1 Hang Power Clean + 1 Shoulder to Overhead

WOD: 

RX: 5x
12 deadlifts
9 hang power cleans
6 jerk

r1: 80% of 1 rep
r2: 75%
r3: 70%
r4: 65%
r5: 60%

Option 1: 5x
12 deadlifts
9 hang power cleans
6 jerk

r1: 70% of 1 rep
r2: 65%
r3: 60%
r4: 55%
r5: 50%

Option 2: 5x
9 deadlifts
7 hang power cleans
5 pushpress

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