DT on speed

Strength

5x5 Overhead squat

Performance Metcon (6min cap)

DT on Speed 5Rds

12 Deadlifts 95/65

9 Hang Cleans 95/65

6 Push Jerk 95/65

Fitness Metcon

12 Deadlifts 75/55

9 Hang Cleans 75/55

6 Push Jerk 75/55

Pick a weight that you can go at least 3 rounds unbroken. The name of the game today is speed. Short fast sprint, Hang on to that bar.

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