warm up: 400m run then:


12 med ball clean or light sandbag + 9 Russian kb swings + 6-1 arm thruster

workout:4 rounds for time of:

5 L/R SA DB Bench Press, pick load + 5 L/R Cossack squats, pick load + 5 L/R DB Suitcase Deadlifts, pick load

Workout 2: AMRAP 20

5 rounds of: pick load for every movement

1 deadlift + 1 squat clean + 1 front squat + 1 jerk then 200m run

5 rounds of each movement =1 its a barbell complex. go light for example no heavier than #115 for men and #75 for women. the goal is to do each complex w/out setting the bar down/ focus on excellent and efficient movement, even under fatigue