Golden Empire Training

Warm-Up:

Power Clean/Clean Technique
"The Drill" x 3

Dynamic Warm-up

WODs:

Strength:

Deadlift 3x3 or 3x5

MetCon:

"Nutts"
For Time:
10 HSPU's
15 Deadlift 250#
25 Box Jumps 30"
50 Pull-Ups
100 Wall-Balls 20#, 10' target
200 DU's
Run 400m with 45# plate
*Time to beat: 14:46

Endurance:
Rest Day

Pics: Kettlebell Swings