Friday – 12/18

The Port


With an empty BB:
10 Deadlifts
10 High Hang Muscle Cleans
10 Strict Press
Add some weight:
6 Deadlifts
6 High Hang Pulls
6 Hang Power Cleans
6 Push Press
Add some weight:
4 Deadlifts
4 Hang Power Cleans
4 Push Jerks
*Burn sub single DB Deadlifts, Hang Cleans and Pressing movements on each side or work though with an empty barbell.


Deadlift (2RM)

18 minutes to:
Build to a 2RM Deadlift

*Re-test week to close out our
strength cycle!

Burn Strength

4 Sets:
8e Glute Bridges*
10t Cossack Squats**
:20 Superman Hold
20t Banded Deadbugs
*With your back resting on a bench and your non-working foot elevated on a plate. Add weight to these across your hips today if you can.
**If going weighted, add a KB in the goblet position.


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

Burn WOD

5 Rounds for Time with 1 DB:
12t DB Up-Downs
9e DB Hang Squat Cleans
6e DB Push Jerks
20t DB Russian Twists

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