09.25.2014

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Sumo Deadlift High Pull (45lbs)
5 x Hang Power Clean
5 x Front Squat
5 x Press
III. Mobility

Impact/Focus: Heavy Thruster Doubles
Warm up as needed before completing the workload below.

Thruster 2-2-2-2-2

Notes: Today’s thrusters will be taken from the floor beginning with either a Power Clean or Clean. If the athlete chooses to clean the weight, they are allowed to move directly into their first thruster from the squat position.

“Cobra Strike”
Complete for time
Run 800m
30-20-10 reps of
Slamball (40/20)
Renegade Rows (50/35)

Notes: The renegade row repetition is as follows from the plank position; push-up, left-arm row, push-up, right-arm row.
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