June 14, 2017

A. Warm Up

500 Meter Row, into…
3 Rounds:
10 Chest Level Kettlebell Swings (light, but explosive… focus on hip extension)
7 Slow Air Squats
3 Inchworms

:20 second Samson Stretch each side

Finish with a second 500 meter row, Every 100 meters row a little bit faster, finishing with a fast final 100 meters. Followed by…

Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Scoring: Not Scored

B. Max Strict Pull-Ups (30X1 tempo)

C. Alternating Sets: Pendlay Row, Farmers Walk
5 sets, starting a set every 2:30, of:
6 Pendlay Rows
Farmers Walk 100 meters @ 24/16 kg

Coach's Notes:Around the building

D. 10 minute AMRAP of Deadlifts and Wall Ball Shots
As Many Reps as possible in 10 minutes: 

EMOM 5 Deadlifts @ 185/125 lbs
Max Wall Ball Shots @ 20/14 lbs
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Starting with Deadlifts, immediately into Max Wall Ball Shots inside a minute. Perform Deadlifts at the top of each minute succeeding.