6.17.16

Happy Benchmark Friday!

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC good mornings
10 leg swings
:30 couch stretch

Group warm-up
5 lunge to hamstring stretch
5 inchworm walkouts
10 lunges with rotation
:30 handstand hold
10 plank shoulder taps
20 monster walks

DT
Five rounds for time of:
Deadlift x 12 reps 155/105
Hang power clean x 9 reps 155/105
Push jerk x 6 reps 155/105

Cash-out
3 sets:
50m sled push
3-5 dead ball slams
-rest 1-2 minutes-