Jagged Deadlift & Hang Power Clean & Push Jerk Hellfire
5 Rounds
Workout Details
For Time (Time Cap: 16 Minutes):
↳ 135/100 lbs (61/45 kg)
↳ 135/100 lbs (61/45 kg)
↳ 135/100 lbs (61/45 kg)
6 Push Jerks (135/100 lbs)
Original WOD
For Time (Time Cap: 16 Minutes): 5 Rounds of: 12 Deadlifts (135/100 lbs) 9 Hang Power Cleans (135/100 lbs) 6 Push Jerks (135/100 lbs)
Coaching Tips
Strategy
- 1Pace yourself through the 5 rounds; try to stay steady with each exercise to avoid burning out early.
- 2Consider breaking the reps into smaller sets if necessary, especially for the deadlifts.
- 3Transition quickly between movements to maintain intensity but ensure safety during weight changes.
- 4Focus on your breathing during the push jerks; a solid breath can help stabilize your core.
- 5Stay consistent with your movement patterns; prioritize form over speed.
Safety Considerations
Technical Focus
Maintain a neutral spine and avoid rounding during the lifts.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- 5 per side Hip Flexor Stretch(Focus on getting a deep stretch.)
- 10-15 Shoulder Dislocations(Use a band or PVC pipe for range of motion.)
- 10 Cat-Cow Stretch(Focus on spinal mobility.)
Activation Sets:
2 rounds- 5-10 Deadlift (lightweight)(Use ~50% of your WOD weight.)
- 5-10 Hang Power Clean (lightweight)(Focus on technique.)
- 5-10 Push Jerk (lightweight)(Rehearse the dip and drive motion.)
Scaling Options
Intermediate
Reduce weights by approximately 20%, maintain movement.
- 1
deadlift
Reduce weights for intermediate lifters.
Weight: 110/80 lbs (50/36 kg)
- 2
hang power clean
Reduce weights for intermediate lifters.
Weight: 110/80 lbs (50/36 kg)
- 3
push jerk
Reduce weights for intermediate lifters.
Weight: 110/80 lbs (50/36 kg)
Scaled
Reduce weights by approximately 40%, pick easier variations if needed.
- 1
deadlift
Use lighter weights or kettlebells.
Weight: 80/60 lbs (36/27 kg)
- 2
hang power clean
Use lighter weights or kettlebells.
Weight: 80/60 lbs (36/27 kg)
- 3
push jerk
Use lighter weights or dumbbells.
Weight: 80/60 lbs (36/27 kg)