Training 10-31-2015 John 15:13

Warm-up: Joint Mobility/Dynamic

Conditioning:

“Lumpy”

3 Rounds

Row 250 meters
6 Power Cleans
6 Thrusters
9 Deadlifts
9 Sumo Deadlift High Pulls

*The weight is 135/95 for each the barbell movements.

In honor of Seattle Police Officer Tim “Lumpy” Brenton. End of Watch: October 31, 2009
For more information on Tim and this workout please: Click Here

“Greater love has no one than this, that one lay down his life for his friends.” Gone But Never Forgotten.

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

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