Congratulations to these 3 ladies, Annie, Cassandra and Marie for placing 5th out of 156 teams at last weekends Girls Gone Rx competition! Way to represent DNR, Hooligans!

Warm Up: 5 Mins
2 Rounds
10 KB Sumo Deadlift High Pulls
10 KB Swings
10 Hand Release Push Ups

Strength / Technique: 20 Mins
Olympic Deadlifts
4 x 2-4
Cleans – review complexes and then: 3 x Complex
1 Hang Power Clean + 1 Squat Clean w/ pauses + 1 Squat Clean no pauses

Metcon: 16 Min Cap
5 Rounds for Time:
5 Bench Press (165/115)
10 Cal Row
10 Strict Ring Rows
*Athlete 1 completes a full round while partner rests then alternate*

Elite Competition Class
1) Deadlift 15 mins
4 x 5
Shoot For Heaviest Load Every Round – Not Increasing unless necessary

2) Metcon
3 min AMRAP
400 m run
10 Cleans 155/110
20 Pull ups
30 KB swings 70/53
rest 2 min
5 min AMRAP
400 m run
10 Cleans 155/110
20 Pull ups
30 KB swings 70/53
rest 2 min
7 min AMRAP
400 m run
10 Cleans 155/110
20 Pull ups
30 KB swings 70/53