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20200314

WARMUP
## 30 Seconds
Active Samson
Romanian Deadlifts

Active Spidermans
Hang Muscle Cleans

Push-up to Down Dog
Strict Press & Reach

Active Spidermans
Good Mornings

Active Samson
Elbow Rotations

# TEACHING
## DEADLIFTS

### Movement Prep
15 Seconds Pausing Deadlifts (Pause at Top with Hips Open)
15 Seconds Deadlifts

## HANG POWER CLEANS

### Movement Prep
5 Jump Shrugs (Straight Arms)
5 Hang Power Cleans

PUSH JERKS

### Movement Prep
15 Second Dip Hold
5 Aggressive Push Jerks

*Build to Workout Weight with Team*

WOD

Teams of 3
For Time (30 Minute Cap):
5 Rounds of “DT” (155/105)
100/70 Calorie Assault Bike
5 Rounds of “DT” (155/105)
100/70 Calorie Assault Bike
5 Rounds of “DT” (155/105)

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks