Friday

Power Cleans 3, 3, 3, 3, 3
Towel Pull Ups 3 x max reps

Suicide Runs

Complete 3 rounds of:

50 yard Suicide Runs

*120-180 seconds rest between rounds.

Post fastest times to comments.

To complete a 40 yard Suicide Run:

Start on the line.

Sprint out to the 10 yard line, touch the 10 yard line and sprint back to the starting line.

Turn and sprint to the 20 yard line, touch the 20 yard line and sprint back to the starting line.

Turn and sprint to the 30 yard line, touch the 30 yard line and sprint back to the starting line.

Turn and sprint to the 40 yard line, touch the 40 yard line and sprint through the starting line.

Rest.

Repeat.

To complete a 50 yard Suicide Run just push the distance out to 50 yards.

Day 1

Warm up with light deadlift at 135# then:

15x1 of deadlift at 65% 1 RM, rest 30 second between each rep

Rest 5-10 minutes then:

7 Rounds for time of:
7 Towel Pull-Ups
7 Ball Slams @ 40lbs.

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