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- warm up from 50% to working weight
  4. Bench and Pull-downs/weighted chins: 5x5*
  5. GRIND: 5 Rounds:
    20 Lunges
    20 Air Squats
    20 KB Swings

*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 14, 2014 .