July 19, 2017

A. Warm Up
400 meter run
(Pink or blue KB)
10 single arm KBS right
10 single arm KB push press right
10 single arm KB OH lunges right

400 meter run (Pink or blue KB)
10 single arm KBS left
10 single arm KB push press left
10 single arm KB OH lunges left

Scoring: Not Scored

B. Alternating Sets: Eccentric Pull-Up, Bent-Over Barbell Row
5 sets, starting a set every 2:30, of:

1. B1. Max Eccentric Pull-Ups
   Coach's Notes:This is for length of time. How long can you maintain your eccentric drop? If you don't last longer than 10 seconds, do a few more repetitions that will take you to a working period of 30 seconds or so.
2. B2. 10 Bent-Over Barbell Rows @ 60%

​C. 5 Rounds For Time of Deadlifts, Hang Power Cleans, Shoulder to Overheads, and Farmers Walks
5 Rounds for Time:

1. 12 Deadlifts @ 135/95 lbs
2. 8 Hang Power Cleans @ 135/95 lbs
3. 4 Shoulder to Overheads @ 135/95 lbs
4. Farmers Walk 120 meters @ 20/12 lbs