140810_Fundraiser_450Sunday fundraiser for Sarah and Brett.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. 15 min to 1RM C&J (15 min) LIII: clean & split jerk LII: muscle clean, power clean, power clean + front squat, clean as appropriate; push press, push jerk, split jerk as appropriate.

3. Back squat 3-3-3-3-3. Fifteen minutes to work up to a best triple for the day. LI: 5 x 5

4. Run one mile. Go hard--this one's for the leader board! (10 min)

With time remaining, August mobilizations. Have fun!