Warm-up

Strength:

Every 2min x 10min

Deadlift x 5 reps

Double overhand grip, no switch grip. Use the hook!

Conditioning:

*Find a partner of equal strength and share a barbell and a bike. Stimulus: 

*Since it’s only one round of DT at a time, you should be able to complete it unbroken to allow for max time on the bike. 

Every 2min for Max Cals

1rd of “DT”, then Max Cals on Assault Bike

DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks 155/105

Rest 2min and repeat for a total of 4 sets

*Must be a push jerk and not a push press

*Double-overhand grip on deadlifts

*Start the monitor at 0 each set and do not count your tick-over cals

**Second option with lower weight and/or dumbbells