For time:

Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you've got a twenty pound vest or body armor, wear it.

Lots of scaling options available at the WOD class, for example a PARTNER WOD version!!

"U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen."

Find your 3RM of the day. Weights are on the floor.

25 Mins to Find Deadlift 1 RM

5 rounds:

Run 400m
15 OHS (42,5/30kg)

Target: sub 15’ Time Cap 18’

Power Clean + Hang Squat Clean + Split Jerk

@70% of 1RM C&J

Mobility together with stick:
Good mornings
Squat morning
Lying back extensions
Lying leg raises
Wall angels
Cat-cow
Baby makers

Dynamic warm-up:

EMOM8:
1. 10 Deadlifts (empty bar)
2. 10 lateral burpees over bar
3. 10 Squat Mornings (empty bar)
4. Rest

• Pick a weight that allows you to do all the needed reps without too much fatigue!

5x3 Pause Front squats
3 secs at the bottom

Let's re-test our squats from last year! Task for today is: 10 min squat test. Spend 10 minutes (without breaks) in squat position and describe your feelings in the comments. Feel free to move around while in squat.

If you did not do this last year (shame on you!), you will still do it :)

Here's Dr. Starrett explaining what we are doing

• 21 overhead squats, 95/65 lbs or 42.5/30 kg
• 42 pull-ups
• 15 overhead squats
• 30 pull-ups
• 9 overhead squats
• 18 pull-ups

For time: 30 burpee-muscleups