August 23, 2017

A. Warm Up
400 Meter Row (slow) or 2 Minute Calorie Bike (slow) into…

3 Rounds:
10 alternating Samson Stretches
10 AbMat Sit-Ups
10 Air Squats
10 Scap pull-ups
10 Hip Extensions

Followed by… EB Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats

Scoring: Not Scored
B. Deadlift 5-5-5-5-5
Every 2 minutes, for 10 minutes (5 sets):
5 Deadlifts
Loads per set (by %): 60, 65, 70, 75, 80

C. 24 minute EMOM of Power Cleans and Running
​Every 3 minutes for 24 minutes (8 rounds):

1. 5 Power Cleans @ 75%
2. Run 240 meters