Strength/skill Clean (squat) and Jerk EMOM (15 Min): Warmup to a fairly comfortable yet challenging weight and perform 1 c + J per minute for five minutes at that same weight. Increase weight for next 5 minutes, and then finally a third set of 5 minutes with a very challenging weight. Rely on technique and quickness under bar to successfully complete all 15 minutes, especially last 5. This is meant to be heavy!!! For those new to lift, stay light and work on technique.
HERO WOD “DT” 5RFT
12 Deadlifts (155/105)
9 Hang power cleans
(Time Cap 15 Min)
DT is a WOD in remembrance and celebration of the life of United States Air Force Staff Sergeant Timothy P. Davis, who was killed by an IED in Afghanistan on Feb. 20, 2009, while supporting Operation Enduring Freedom. He left behind a wife and a one year old son, T.J. We thank you for your service and sacrifice.