Training 4-21-2017

Warm-up: Joint Mobility/Dynamic


1. 3 Rounds of the following of 3-5 Reps at Each Station

Deadliftt: Not exceeding 75% of your working 1rm
Weighted Pullups: Open Weight
Heavy Russian Swings: This Set is 10-12 Reps of the heaviest weight you can use, you may use single or double bells in these efforts.

*When “Not exceeding” is posted it does not mean you have to match the cap. It simply means do not use more than what is posted.
*Move with a purpose station to station in these efforts today


Run 400 Meters
35 Hang Power Cleans 95/65
Run 200 Meters
25 Hang Power Cleans 95/65
Run 100 Meters
15 Hang Power Cleans 95/65

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