01.02.2013

Warm up Drills
I. Row 2:00
II. 5:00 AMRAP of
8 x KB Swings
10 x Pistols (5L/5R)
15 x Abmat Sit-ups (butterfly)
III. Mobility

Impact/Focus: Barbell Complex
Work up to the heaviest possible Barbell Complex below, where 15 total repetitions = a successful lift.

3 Sets of
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Rack Jerk

Notes: Weight cannot increase unless 3 sets of the 5 movements are completed ‘Unbroken’.

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”Pushing Diabolic”
21-15-9 reps/kcal for time
Row (kcal)
Push Press (135/95lbs)
Ring Dips
Box Jumps (24/20)

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