Public Whiteboard

Auto Scroll Page

Components

Hang Clean and Jerk

Settings

WOD

Friday

Warm-up

Grab a barbell!

EMOM x 4 MINUTES
MIN 1- 10 Up-Downs
MIN 2- 10 Alt Groaners w/ Twist

Then …

EMOM x 6 MINUTES
MIN 1- 5 Romanian Deadlift (or DB) + 5 Hang Muscle Clean (or DB) + 10 Elbow Punches (or DB Strict Press)
MIN 2- 5 Strict Press (DB) + 5 Push Press (DB) + 5 Push Jerks (DB)

Strength

Hang Clean and Jerk (1x5)

FOR LOAD
Build to a Heavy 5-Rep Hang Power Clean & Push Jerk

(Score is Load)

Workout

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

To learn more about DT click here

*Last Seen 9/20/19

FOR RECOVERY
3:00 Lat Smash (1:30 R/L)
3:00 Forearm Smash (1:30 R/L)

(No Measure)

Optional Cool Down

FOR RECOVERY
3:00 Lat Smash (1:30 R/L)
3:00 Forearm Smash (1:30 R/L)

(No Measure)

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, March 27, 2020

Leaderboard

Men's Hang Clean and Jerk
No male leaders to show...

Women's Hang Clean and Jerk
No female leaders to show...

Male Athletes

Female Athletes