Warm-up: 4 Rounds of 5 PVC Overhead Squats 5 Fast mountain climbers Run 50 meters Workout: 5 Rounds for time of: 45# Barbell Overhead Walking Lunge, 50 feet 21 Burpees Post time to comments. Powerlifting: A. Clean Grip Deadlift 5 x 3 @21×1; Rest 4:00 B. Power Snatch x1/ Snatch Balance x 1/ Overhead Squat x 1; 5 Sets, Rest 2:00 C1. Sumo Deadlift High pull 3 x 20; Rest 10 seconds C2. Russian Step ups 3 x 5/leg; Rest 1:00 D. Toes to bar 3 x 15; Rest 1:00 “The Bamboo Bar” with Shane Sweatt and Laura Phelps-Sweatt,CrossFit Journal preview video [wmv] [mov]
