Friday Group Strength and Conditioning

For Time:

-10 rounds of “DT” + 200/160 calorie row (180 cal for mixed pairs)

-AMRAP burpee and KB swings in remaining time.


One round of “DT” is:

-12 Deadlifts, 155/105

-9 Hang power cleans

-6 Push jerks


-Partners will work simultaneously- one on “DT,” while the other is on the rower. Athletes will switch places after each completed round of “DT.” If “DT” is completed before the calorie row, partners may switch who is working at will and partition the remaining calories however they choose.


This workout will run on a 20-minute clock. Once the DT/row portion of the workout has been completed, partners will have the remaining time to perform as many rounds and reps as possible of:

-20 lateral Burpees over the erg

-20 KB swings


-For the AMRAP portion of the workout after completing the “”DT””/calories on the rower, one partner works while one rests. Partners may switch who is working at will and partition the reps however they choose.


The main goal of this WOD is for members to find the “pull” or triple extension portion of the clean.  Hang cleans under fatigue should focus their options, but coaches may still need to help with cues.  Effective cues will vary greatly according to experience of the member and coach.  At the very least, they get time handling the bar safely under high effort perception.

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