3/9/15 ” Liver and Let Die”

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Mobility: Hip


Skill Practice Warm Up: None.


Strength Workout: Front Squat 3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting weight each set)

Superset: Single Arm DB Strict Press 3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting weight each set)


Metabolic Conditioning Workout:  “Live and Let Die” 7 Minute AMRAP

15 box jumps or step ups (A: 24”, I*: 20”, N: 12”)

Ring Push Ups (A: 10, I*: 5, N: 5 at an easier angle)

5 DB Hang Squat Clean to Thruster (A: 45lb DB’s, I*25lb DB’s, N: 15lb DB’s)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3 –  5 rounds

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Compare To: New Workout


Optional Cash Out:  1 minute wall balls, 100m DB farmer carry, 15 wall balls.

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