Cash In: 1 x 800

Cash Out: 2×25 floor wipers

Basic

Three sets of:

• Deadlift x 6-8 reps @ 2111
• Rest 45 seconds
• Dumbbell Bench Press x 10-12 reps @ 20X1
• Rest 45 seconds
• Alternating Reverse Lunges with DBs x 20 steps
• Rest 45 seconds
• Bottom’s Up Kettlebell Carry x 25 yards each arm
• Rest 45 seconds

For time:

• Row 1000 Meters/run 800
• 60 Kettlebell Swings
• 30 Goblet Squats
• Run 400 Meters

Performance

Every two minutes, for 20 Minutes (10 sets):

• High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

For time:

• Row 1000 Meters/run 800
• 20 Hang Power Cleans (185/125 lbs)
• 100 Double-Unders