Training 9-23-2016

Warm-up: Joint Mobility/Dynamic


1. 3 Rounds of the following

Find a Max Weight usable for 5 “ManMakers”

ManMaker = 1 Pushup, 1 Renegade Row, 1 Pushup, 1 Renegade Row, 1 Double Kettlebell Full clean, 1 Front Squat

*Rest NO MORE then 60 seconds between Round, there is no time cap on Rounds but keep your hands on the bells the whole time to keep it a active set

2. Deadlift

Work up to a Heavy 3×3

*This is open weight, lift by feel and see whats in the tank for your 3×3 today



Overhead Squat 75/55
DB Hang Power Clean 45/35

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