WOD – August 11, 2014

Workout of the Day
A) Turkish Getups 3×3 (3L/3R)

B) “DT”
Five rounds for time of:
12 Deadlifts @ 155/105
9 Hang Power Cleans @ 155/105
6 Push Jerks @ 155/105

Coaching Tips
-“DT” is all about midline stabilization. All three movements demand much of your core muscles to keep your spine braced and rigid. If you haven’t done this workout before, or you don’t feel confident in your ability to keep a neutral spine throughout the piece, let’s keep the weight low and the speed deliberate.

-Consider how the movements are structured. The deadlifts take you from ground to hips; the hang cleans take you from hips to shoulders; and the jerks take you from shoulders to overhead.

-Unless you’re Rich Froning, you’ll HAVE to put the bar down at some point. The two best spots to do so are at 11 deadlifts and 8 cleans. Resting in these spots means that when you pick the bar up again, you’ll automatically be finishing that last rep as you proceed to the next movement in the sequence. Don’t waste energy by dropping at 12 deadlifts or 9 cleans.

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