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6 x Sled Drag 40m
Dynamic Warm-Up/Burg WU
Strength:
ME Front Squat
Deficit DL: Heavy set of 5
Sumo DL: 3 x 10
MetCon:
"Hammer"
5 RFT of:
5 Power Cleans 135/75#
10 Front Squats
5 Push Press/Jerks
20 Pull-ups
--Rest 90s--
Endurance:
Run or Row: 10 x 100m sprints, rest as needed between
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