Warm Up
Row 400 Meters
With an empty barbell complete 3 Rounds of the following:
-10 Deadlifts (shin level)
-10 Hang Power Cleans (shin level)
-10 Front Squats
Then load your working weight for the WOD and cycle through a couple of rounds of all three lifts. This is the time to assess how you are feeling, and adjust weight accordingly.
WOD:
Every 90 Seconds
Death By:
-At 0:00 – 1 Deadlift + 1 Hang Power Clean + 1 Front Squat
-At 1:30 – 2 Deadlift + 2 Hang Power Cleans + 2 Front Squats
-At 3:00 – 3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats
…
Keep adding 1 rep of each every 90 seconds until you can no longer keep up or until 18 min MAX. (That’s the round of 13)
RX Men: 95#-115# RX Women: 65-75#
Score: Last Round completed in the minute + any reps into the next minute
Goal: Round of 8s +
The suggested weights should encourage you to go slightly heavy. 90 seconds is a long time.
For this one we would rather see a bit heavier and only making it through the 8-10s than blasting through the 13s.
Set up for the deadlift with feet hip width apart, bar close to the shins, heels down. Keep a flat back, chest up, knees bent slightly.
Grip the bar with straight arms just outside the legs. Drive the heels into the ground and lift the chest.
Keep the chest up and belly tight. Stand all the way up at the top. Squeeze the butt. Don’t lean back.
To lower – reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Once past the knees, re-bend the knees and bring the bar back to the starting position under control.
For the hang power clean, deadlift the bar to the “hang” position at the hips with straight arms. Bend the knees, hinge forward slightly. Keep the arms straight and bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close.
Shoot the elbows around the bar FAST to receive it on the shoulders with elbows high. Land in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.
For front squats, make sure the bar is resting on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest and elbows – keeping the bar on the shoulder and not out in front. Stand fully for each rep.