Warm up  3X 

Run 100 m

10 legswings

10 carriocas 

10 Lunges 

10 alt Each side Flip the bacon

10 Cossack Squats

5 DB Deadlift

5 squat clean DB

5 Push Press DB

5 Push Jerk DB



“Get A Grip”

Teams of two must complete 100 repetitions of the following complex:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

The weight 135/95  (Scaled:95/65) the weight cannot touch the floor at any point during the workout except for deadlift.  The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner. Keep moving thru the movements until the running partner comes in from the run and is handed the bar.

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