Training 9-16-2016

Warm-up: Joint Mobility/Dynamic

Strength: 5 Rounds of the following

3-5 Reps Deadlift
3-5 Reps Weighted Chinups

*Rest 2 Minutes after your chin-ups
*Do not exceed 85% of your working 1rm Deadlift in todays efforts. You may not kip in your chins and if you need to go completed unweighted to accomplish you goal reps do so.


10 Minute EMOM

Odd Minutes – Row 200 Meters
Even Minutes – 15 Hang Power Cleans 95/65

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