Warm-Up: 3x
HUG Hip Mobility Drill
10 Overhead squat with empty bar/pvc/broomstick


  1. Deadlift: warm up from empty bar to working weight
  2. Put on a belt.  Do one all out set until form deteriorates.
  3. Take 20% off the bar.  Do one more set with good form
  4. GRIND:
    (1) 20-15-10 WITH 10 MINUTE TIME LIMIT
    Front squat @ about 50% of squat working weight
    Sledgehammer Tire slams OR Overhead KB Swing
    1x 200m sprint in between
    (2) 5 Minutes AMRAP
    10 Waiter Lunges with 2 KB's or DB's
    10 Double KB Snatch (sub DB's if necessary)
    (3) 1 Mile Run Time Trial
Posted on September 14, 2014 .