Warm-Up: 3x
10 Dislocating Lunges
HAM Hip Mobility Drill
20 KB Swings


  1. Deadlift: warm up from an empty bar to working weight.
  2. Put on a belt.  One all out set at working weight.
  3. Military Press & Pendlay Row: brief warm up to about 75-80% of working weight.
  4. Mil. Press & Pendlay Row: 5x5*
  5. GRIND: Your Choice:
    1. 5 Rounds:
    1 Minute Sled Push/Pull
    1 Minute Rest
    2. 10 Minute EMOM
    4 Squat Clean**
    3. 30 Minute Bike or Elliptical

*You should not need a belt for these
** For the squat clean you should find a good weight by finding a weight that you can do 5 reps at that is challenging but allows good clean form.

Posted on December 1, 2014 .