Warm Up:
500m Row
2X's
10 EB Top down Dead Lift
30 sec. wrist stretch
10 Slow Boot Strappers
10 EB Muscle Cleans
10 Scorpions
10 EB Strict Press w/ 10 sec hold at the top of the lift. 

Mobility:
5 min Hami's smash of the barbell (on the rack swing leg over bar and smash)

Lift:
4X5 Deadlift @ 65% of 1RM
warm up to 65% then hit all 4 sets at same weight. 

WOD:
21-15-9
KB Swings 20/24 Kilo
Box Jumps 20/24"
 

 




 

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