10
Dec
12.11.15
Warm-up
800m Run/1000m Row
2 Rounds
10 Banded Good Morning
10 Single Leg DL
10 Hollow Rocks
Strength/Skill
Deadlift
Work to 2×2 @ 85-90%
*Each a weight that you can touch a go.
Speed Deadlifts – 3×4 @70%
*Drop from the top each rep and focus on speed throughout the entire concentric portion of the lift.
METCON
9-12-15
S2OH 135
Pull-ups
Russian KB Swings 70/53
Extra Work
gymnastic
Accumulate 30 Wall Facing HSPU
olympic
Snatch Deadlift + Snatch Pull
5 x 2+2