Warm-Up: 3x:

10x Overhead Squat
HUG Hip Mobility Drill


  1. Deadlift: start with empty bar.  Adding about 10% of your working weight per set, warm up in sets of 5.
  2. Put on a belt.  Do one all out set at working weight.
  3. Take 20-25% off the bar.  Do 5 sets of 5, resting 1 minute after each set.
  4. GRIND
    A. 20-15-10:
    Front Squat @ about 50-60% of squat working weight
    Floor Wipers OR Ankles-to-bar
    1x 100m Sprint
    B. 50 Burpees for time
Posted on July 7, 2014 .