Building to a heavy single at the start of a 15-minute clock, take one rep roughly every 2-minutes – :90seconds. Ideally, we are avoiding failure and working toward something that is heavy.
Every 3 mins for 15 mins do:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
This should be a very reasonable workout while we are still getting under some loading and working on cycling a barbell. If you are able to do “D.T.” in 7 min or less than sticking with the 155/105 weight is great. If a full round of D.T. eats up your time take the loading back a bit. The goal is to have you done with the work in :90 sec or less so you have at lest :90 sec on the recovery row. Keep the row at a conversational pace and use this as a way to keep your heart rate up a bit as well as flush out your legs.
Post Work 2xs:
8 Cat Cow
8ea Lying Thoracic Rotation