Annie doing DT way back in 2011!

Don’t forget–Yoga for Mobility is now at 8am!


A. Find your 1RM strict press

B. ‘DT’
5 rounds for time:
12 Deadlift (155/105)
9 Hang Power Clean
6 Push Jerk (no split)


Extra Work

C. “MisFit Prowler Test”
40m sled push sprint down
40m sled push sprint back
30m sled push sprint down
30m sled push sprint back
20m sled push sprint down
20m sled push sprint back
Obviously the sled and surface will vary these so much that comparing times to each other won’t be super relevant, but being able to compare to training partners and even more importantly yourself after six weeks is what we’re looking for. An example of appropriate conditions for a high level athlete would be a standard three post prowler sled with 60-90lbs added for males and 30-50lbs added for females, finishing in roughly 50-90 seconds. If you end up going horribly slow or stopping other than to turn around, you’ve made it too hard. If you sprint through it very easily, you need more weight. Use the high handles for all sprints, no low handles.