July 23, 2017

A. Warm Up
400 meter run
followed by mobility,

60 seconds each side:
couch stretch
pigeon
lat stretch
dragon

BB Warm up with EB:
8 reps of each
deadlift
clean grip high pull
power clean
front squat
strict press + stretch
elbow rotation
good mornings
back squat

Scoring: Not Scored

B. Halting Clean Deadlift + Hang Clean + Clean 8 x 1
Every 2 minutes, for 16 minutes (8 sets):
Halting Clean Deadlift + Hang Clean + Clean

C. 3 Rounds For Time of Running, Kettlebell Swings, and Pull-Ups
​Helen
3 Rounds for Time:

1. Run 400 meters
2. 21 Kettlebell Swings @ 1.5/1 pood
3. 12 Pull-Ups