WOD:

Every 3:00 for 18:00 (6 sets)
Deadlift
3-3-3-3-3-3

Accessory work:
3 Rounds of:
10 Banded romanian deadlifts
30 Banded hip thrusts

AT HOME VARIATION

Every 3:00 for 18:00(6 sets)
Deadlift
3-3-3-3-3-3

Accessory work:
3 Rounds of:
10 Banded romanian deadlifts
30 Banded hip thrusts

*No Barbell Option*
Perform the same rep scheme with any set of DB’s/KB’s or odd object you can find
(If you do not have access to anything super heavy, add a 5 second tempo to the descent for increased time under tension)

*No Band Option
30 Bodyweight glute bridges (pause for 1 second at the top of each rep)

*POWER HOUR*

5 Rounds for time
1 “Big Clean Complex (115#/75#)”
30/21 Calorie bike

*1 “Big Clean Complex” equals:
High hang clean + hang clean + clean + push press
High hang clean + hang clean + clean + push jerk
High hang clean + hang clean + clean + split jerk*
*All movements must be with a squat and unbroken*

AT HOME VARIATION

5 Rounds for time
1 “Big Clean Complex (115#/75#)”
30/21 Calorie bike

*1 “Big Clean Complex” equals:
High hang clean + hang clean + clean + push press
High hang clean + hang clean + clean + push jerk
High hang clean + hang clean + clean + split jerk
*All movements must be with a squat and unbroken*

*No Barbell Option*
May perform the same complex with DB’s or sandbag

*No Bike Option*
Same calories on a rower or sub out with 30 lateral burpees over barbell or object

Lift yourself us!