Workout of the day

We’re taking the classic to a new level. Hang cleans and jerks meet deadlifts, with a spiced-up rep scheme to keep every round fresh.

The workout of the day consists of:

5 rounds for time of:

16 Dumbbell Hang Clean and Jerks 50 lb / 35 lb 14 Dumbbell Deadlifts 50 lb / 35 lb 12 Weighted Pull-ups 50 lb / 35 lb

Scaling

Beginners can reduce the dumbbell weight to 20 lb / 10 lb and use a band for assistance on pull-ups. Intermediates can go with 35 lb / 25 lb dumbbells and add a light band if needed for pull-ups.

No equipment

No dumbbells at home? Use a backpack filled with books for the hang clean and jerks and deadlifts. For pull-ups, do inverted rows using a sturdy table or desk.

Warmup

10 min easy cardio (run, row, or bike)

2 rounds of:

10 PVC Pipe Pass-Throughs 10 Air Squats 10 Push-Ups 10 Jumping Jacks

Stretch:

Shoulder stretches: 30 seconds each side Hamstring stretches: 30 seconds each side

Cooldown

5-10 min slow walk or jog

Stretch:

Chest opener against a wall: 30 seconds each side Standing quad stretch: 30 seconds each side Forward fold: 60 seconds