In a 30 minute time limit, complete as much of this workout as possible. 

1 GPP bar complex 45/65
400 m run
2 GPP bar complexes 45/65
400 m run
3 GPP bar complexes 45/65
400 m run
4 GPP bar complexes 45/65
400 m run
5 GPP bar complexes 45/65
400 m run

Post "Rx," or portion of workout completed to comments. 


1 GPP bar complex is:

5 deadlifts
5 power cleans
5 thrusters
5 back squats
5 shoulders to OH (press, PP, PJ - your choice)

Once the bar leaves the ground from the first deadlift, it cannot REST on the ground again until you have completed the "complex."  Otherwise you must begin again. 


It has only been a couple of months since we did this workout last. We like to circle back to new workouts more quickly than normal. Might want to check your comments from last time. Many of you mentioned you wished you'd gone heavier ...


A thought or two on spotting your friend whilst doing pullups - for next time.

 

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