27 Feb 13

Incorporate into your warmup:
 
Run 400m for time.
 
3 Rounds, Not For Time

20 Pistols, alternating

20 Pullups
 
– then –
 
7 Minute EMOM
 
3 Snatches, 135/95 (scale to 65% if this is prohibitively heavy)
AMRAP DU
 
At the top of each minute, you have 45 seconds to perform 3 full snatches and as many DU as you can in the time remaining. You must rest the final 15 seconds of each minute.
 
– then –
 
7 Minute EMOM
 
6 UB Deadlifts, 275/185, clean grip + near-perfect form (you may scale up or down as your needs dictate; Games-level athletes might scale up, Regionals-level athletes should stay; everyone else has the option to scale down if their backs tend to go under stress)
AMRAP Burpees
 
At the top of each minute, you have 45 seconds to perform 6 UB deadlifts and as many burpees as you can in the time remaining. You must rest the final 15 seconds of each minute.
 
– then –
 
Run 400m for time.

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