Thu. Jan 5, 2017

Warm-up

2 min AMRAP
4 lunges
2 Burpees

Primer

(eye level swings)
30 kb Swing
10 box jump (24/20)
25 kb swing
10 box jump
20 kb swing
10 box jump
15 kb swing
10 box jump
10 kb swing
10 box jump

Double Overhand Deadlift 

*Double overhand grip, no hook grip.
3-3-3 Heavy, no misses.
1xAMRAP mixed grip @heavy 3 weight
1xAMRAP @90%, mixed grip

ACCESSORY WORK

20 Dragon Fly https://youtu.be/1FO8C_RugzQ
40 Weighted Hip extensions