MONDAY 160509


Run or Row

20 Banded Good Mornings

15 Leg Swings

Accumulate 25 KB Swings Moderate Weight

Samson Lunges Down

Inch Worms Back

10 Dive Bomber Push ups

10 Scorpions

8 Burpee Pull-ups



Five sets of:

2-Position Halting Clean-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh)

Rest 2 minutes



Every 90 seconds, for 15 minutes (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.


Accessory Work:

Two sets of:

Supine Ring Rows x 10 reps @ 2 sec descend
Rest 60 seconds

Hollow Hold or Rock x 60 seconds
Rest 60 seconds



Banded Hamstrings

Roll Posterior

Lax to Shoulders/Pecs

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