Heavy 6-4-2
# DEADLIFT #
* Athletes will have about 15 minutes to build to heavy sets of 6-4-2
* The goal is to go “heavy” instead of “max”
* Heavy means the heaviest load we can move while maintaining good technique
* If we’d like to, we can use the following time frame to stay on track
* **Set of 6:** 7 Minutes to Establish
* **Set of 4:** 5 Minutes to Establish
* **Set of 2:** 3 Minutes to Establish
AMRAP 15:
40 Single Dumbbell Hang Clean and Jerks 35/20 (Rx+ 50/35)
20 Box Jumps (24″/20″)
10 Deadlifts 205/115 (Rx+ 245/165)
## DESCRIPTION
* The Deadlift is featured in both the strength and conditioning portions of today’s workout
* In part 1, we’ll build to heavy sets of 6-4-2
* To stay on track, we can adhere to the following time lines for each rep number:
* **Set of 6:** 7 Minutes to Establish
* **Set of 4:** 5 Minutes to Establish
* **Set of 2:** 3 Minutes to Establish
* The AMRAP that follows is meant to be a 15-minute grind
* We can expect to complete between 3-5 rounds in this higher interference triplet
## DEADLIFT
* Choose a moderate-heavy weight that takes less than 1:30 to complete
## SINGLE DUMBBELL HANG CLEAN AND JERK
* Alternate arms every 5 reps here
* Choose a weight that allows you to complete at least 10 reps at a time before dropping (5 each side)
## BOX JUMPS
* These are traditional box jumps
* Jump up to the box and stand to full extension on top
* We recommend stepping down or jumping down over the riskier rebounding option
# AFTER PARTY
## Handstand Walk
AMRAP 3:
Handstand Walk for Max Total Meters
## HOME GYM
AMRAP 15:
30 Single Dumbbell Hang Clean and Jerks
30 Lateral Hops Over Dumbbell
30 Double Dumbbell Deadlifts
# GENERAL WARM-UP #
## 30 Seconds Each
Dumbbell Step-ups
Knuckle Drags [Video](https://youtu.be/fCbgYvE8NYs)
Active Samson [Video](https://youtu.be/jGVMgxjPORo)
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Lateral Hops over dumbbell
## 30 Seconds Each
Single Dumbbell Romanian Deadlifts
Single Dumbbell Russian Swings
Single Dumbell Strict Press
*All Right, Then All Left*
# MOBILITY #
## Dumbbell Assisted Straddle Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=O1GwH84zxwg)
## Drop Ankle Stretch: 40 Seconds Each Side
[Video](https://www.youtube.com/watch?v=1fAKEmBqtAg)
# PRACTICE ROUND [35:00-40:00]
## 1 Round
*With Workout Weights:*
6 Single Dumbbell Hang Clean and Jerks (3 Each)
4 Lateral Hops over dumbbell
2 Double Dumbbell Deadlifts