Objective: Strength and work cap
Warm up:
2rds
2rds
Mobility Complex
Training:
1) Work up to 275lb deadlift
2) 5rds
5x deadlift 275-275-275-295-305
Barefoot hill run
10x hip swivel
3) 5rds
5x The exercise (hanging snatch/overhead squat) @ 95
10x weigted situp
4) 21-15-9
Thruster @ 95lbs
Burpees
Comments: Since we are actually training for an event now we are hitting strength and technique first, then moving into work capacity towards the end of the workout. The strength portion will focus on full body heavy barbell movements. The work caps will have all the auxilary exercises.
We pride ourselves in our ability to push harder than most. Our weakness lies in efficiency and technique. Our friends at Westlake Crossfit will help us with that.