Golden Empire Training

Warm-up:
Row 500m
Dynamic Warm-up

WODs:


Strength:
Deadlift 1. 1, 1, 1, 1 (go for new PR), rest 3-5 mins between attempts

MetCon:
3 Rounds for Time of:
15 Hang Power Clean 135#
15 Burpees

Endurance:
Run or Row: 12 x 20 second all out sprints, rest 2 mins between

Pic: The girls during "Jerry"


*Station Guys: Find a rock, log or something heavy for the deadlifts (don't max if your technique isn't solid!). Use a jug of foam or water for the HPC and do it one or two-handed.