Workout
20 min AMRAP
2 rounds “Cindy”^
1 round “DT”+
^”Cindy”
5 Pull ups
10 Push ups
15 Air squats
+”DT”
12 Deadlifts
9 Hang power cleans
6 Push jerk
Rx weight – 155/105
**Oh man, oh man, oh man! Quite the mix of gymnastics movements and barbell movements. The movements for Cindy are basic and easily scaleable, as is the weight for DT. I love the increase in the reps with the 2 rounds of Cindy, followed by the decrease in the reps in DT.
Let’s take a look at DT. The bulk of the reps are in the deadlifts, but you could end up doing a lot more of them, and hang power cleans, depending on what weight you choose. When you get to the hang power clean, anytime you drop the bar, you’re going to be doing another deadlift before you start the hang power cleans as you MUST show full hip extension before hinging back into the hang position. Same with the jerk, as you’ll be tired and most likely doing a deadlift and a hang power clean before pressing the bar overhead. *Maybe* a power clean for some, but I’m going to say HPC.
So if you drop the bar after deadlifts, then 2x during the cleans, and 3x (every 2 reps) on the jerks, there’s a good chance your total reps, instead of 12/9/6, will be 17,12,6 through that 1 round — which equals A LOT of extra work.
It’s possible you can get through ONE round of DT unbroken, but that grip strength is going to be tested fo sho! Give it your all for these 20 minutes. Dig deep for the Hero WODs.