Warmup: 500m row, then- movement prep with Coach

  1. 15 min to est 3RM Deadlift
  2. For Time- 50 1-Arm DB Thrusters (50/35), 400m DB Carry, 50 1-Arm DB Hang Clean and Jerk *Alternate hands every 5 reps on thrusters and clean and jerks. DB must be carried at side with 1 hand while advancing. Athlete may switch sides as desired.


-2 min modified pigeon pose

-2 min lacrosse ball glutes