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. Bench Press & Weighted Chins: brief warm up to about 75-80% of working weight.
  4. Bench Press & Weighted Chins: 5x5*.  For the chins, pick any weight that you can consistently get 5 reps.  
  5. GRIND: Your Choice:
    Option 1: 5 Rounds:
    1 Minute Sled Push/Pull
    1 Minute Rest
    Option 2: 10 Minute EMOM
    4 Squat Clean**

*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 4, 2014 .