3 September 2019

Warm-up
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km

Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

Mobility
Hips:
1:00/side:
TFL Smash (ball)
Glute Smash (ball)
Lateral Quad Smash (roller)
Adductor Smash (roller)
then
Sweeps
Straddle Side Reach

Metcon
A: E2.5MoM (3 Rounds)
5/side Alternating Overhead Lunge Steps
(increase weight each round, stay in control)
+ Max Distance Broad Jump

B:
1200m Run
21 Hang Squat Cleans (95/65#)
800m Run
15 Hang Squat Cleans (95/65#)
400m Run
9 Hang Squat Cleans (95/65#)
Time Cap: 24:00

Warm-Down
Shoulders:
3x3/side Turkish Get-Ups