27.3.18

Strength
Every 90 seconds x 4 sets
1 Clean DL + 1 Power Clean + 1 Squat Clean

Every 90 seconds x 4 sets
2 Squat Cleans

Every 90 seconds x 3
5 Clean Pulls

Conditioning
5 Rounds for time: 
12 Deadlifts (155/105#)
8 Hang Power Cleans
4 Front Rack Lunges (4/4, 8 total)

*** what hero workout does this remind you of (cough, cough it starts with D and ends with T)

Clean technique for strength and then barbell cycling for the conditioning.

The key during the workout is to pick a weight that you can handle for that many reps. Your goal should be to limit rest and have a good idea of strategic rest times. Think about breaking up deadlifts but hanging on for all 8 cleans and front rack lunges. It may get more challenging during the later rounds!

As we're ending the Open cycle, you should have a good idea of things that you need to work on for the coming year. Remember each day you enter the gym is a chance to get 1% better. That 1% will add up once the 2019 Open comes around.