For time:
30 deadlifts
20 hang squat cleans
10 shoulder-to-overheads
♀ 145 lb
♂ 205 lb
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Stimulus and Strategy:
Today’s workout is just you and a barbell. This is meant to be a heavy conditioning effort. While the deadlifts will be the “easiest” part of the workout, each movement will continue to get more difficult. Manage your reps and your pace accordingly. Beware of “sprinting” through the deadlifts. A fatigued posterior can create trouble in the movements that follow. Today is a great day to work with a load that is challenging, as long as the safety and integrity of the movements are maintained. Have fun!
Scaling:
Reduce the loading of the barbell.
To reduce the complexity of the hang squat cleans, consider breaking the movement into a hang power clean and then a front squat. For all of these movements, using a single dumbbell or pair of dumbbells would reduce the complexity.
In case of injury or limitation, perform any or all of the movements with a single dumbbell or kettlebell.
Intermediate option:
For time:
30 deadlifts
20 hang squat cleans
10 shoulder-to-overheads
♀ 105 lb
♂ 155 lb
Beginner option:
For time:
30 deadlifts
20 hang squat cleans
10 shoulder-to-overheads
♀ 35 lb
♂ 45 lb
Coaching cues:
In the hang squat clean, focus on getting the shoulder behind the barbell at full extension before pulling yourself into the squat.
Resources:
The Deadlift
The Hang Squat Clean
The Push Press
The Push Jerk
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