17 Oct 2013

Warm Up

Run 400m, 20 front squats, 20 good mornings 

junkyard dog warm up 

burgener warm up 

samson stretch

Skill

Skill Transfer Drills

WOD

Deadlift EMOM 3 at 75% for 8 mins 

Clean (same weight) EMOM once from 8 mins – 18 mins (or to failure)