Warm Up

Row 500/450m

Then 2 Rounds of:

  • Squat to Stand x 5
  • SA OH Carry x 50 ft Left
  • Prisoner Good Morning x 7
  • SA OH Carry x 50 ft Right

Workout of the Day

A. 5 Sets

  • Segmented Clean Deadlift x 3-4

– Pause for 2-3 seconds in the following positions: 2″ off the floor, knee, mid thigh. Rest 2 minutes between.

B. In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 10 minutes of:

  • Ground to Overhead x 5 TnG
  • Bar Facing Burpee x 7

-Post  rounds + reps and loads used to the whiteboard.

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