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