140709 ~ Happy Birthday Sean P. & Ed!

What better way to celebrate two very special Canuck birthdays than with a good old fashioned 1RM Deadlift Maxout!!  Let's lift some big weight and smash some PR's for our birthday boys Ed and Sean!!!

Strength:

20 min to Establish 1RM Deadlift!

Skill:

MU/Strict Pull Up Training

1. If you have MU's":

a. 5 min to complete 1 round of each MU Progression Station

then..

b. EMOM x 7 min

1-3 MU's (unbroken)

2. If you are working on your 1st Muscle Up:

10 min to complete MU Progressions (see board)

3. If you are working towards your Strict Pullup:

10 min to complete Strict Pullup Progressions (see board)

Conditioning:

With a 12 min running clock complete:

3 rnds

5 Burpee Over Bar

10 Clean & Jerks (135/95#)

400m run

**With Remaining Time Complete AMRAP Shoulder to Overhead**

Score: Total # of Shoulder to Overhead

Cash Out:

12 min dedicated mobility

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