September 1, 2009
Hang Clean X 5 +
Thruster X 5 +
Sumo Deadlift Hi-Pulls X 5
All at 95#
5 Rounds
500M Row + 20 mins Aerobic
2 Rounds
500M = 1:56
20 mins stairmaster
500M = 1:45
5 miles: 17:30
Warming up with progressively higher hang cleans (start at the regular olympic bar) works pretty well for any workout. The hang cleans open up the hips, activate the lower back, traps, even the shoulders. Your mileage may vary.
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