Today’s workout is a heavy sprint effort. The barbell gets lighter, and reps decrease with each movement you complete. The deadlifts and the hang power cleans should feel moderately heavy, while the front squats may be more on the moderate side. When choosing loads for the workout, the deadlift should be completed in 3 sets or less, the hang power cleans in 5 sets or less, and the front squats should be unbroken. Challenge yourself on this workout, but don’t make the weights so heavy that form is compromised.

Warm-up | 5:00

2:00 row, bike, ski, then

20 alternating SL Deadlift cone touch

20 alternating reverse lunge with hamstring stretch

10 toe touch to deep squat

Tech | 3:00

Demo: Deadlift, Hang power cleans, front squats

The Deadlift

The Hang Power Clean

The Front Squat

Specific Warm-up | 15:00

Deadlift building | 5:00

Perform the following:

8 deadlifts @ 50% of 1RM

7 deadlifts @ 75% of 1RM

6 deadlifts @ 85 - 88% of 1RM or workout weight, see below

Hang Power Clean building | 5:00

Perform the following:

5 hang power clean @ 50% of 1RM

5 hang power cleans @ 75% of 1RM

5 hang power cleans @ 85 - 88% of 1RM or workout weight, see below

Front Squat building | 5:00

Perform the following:

3 front squats @ 40% of 1RM

3 front squats @ 55% of 1RM

3 front squats @ 75% of 1RM or workout weight, see below

Break: 2:00

WOD

Pit Stop

RX:

For time:

21 deadlifts

15 hang power cleans

9 front squats

♀ 225-lb deadlift, 155-lb hang power clean, 95-lb front squat

♂ 315-lb deadlift, 225-lb hang power clean, 135-lb front squat

Intermediate option:

For time:

21 deadlifts

15 hang power cleans

9 front squats

♀ 155-lb deadlift, 105-lb hang power clean, 75-lb front squat

♂ 225-lb deadlift, 155-lb hang power clean, 115-lb front squat

Beginner option:

For time:

21 deadlifts

15 hang power cleans

9 front squats

♀ 65-lb deadlift, 55-lb hang power clean, 35-lb front squat

♂ 95-lb deadlift, 75-lb hang power clean, 45-lb front squat

Cooldown | 6:00

Cobra stretch

Scorpion stretch

Egg rolls

Figure 4 stretch

Downward dog

Child's pose