As quickly as possible

3 Rounds 5 Deadlifts (225/135) 12 Kettlebell Swings

Then run 800m

3 Rounds 5 Power Cleans (135/85) 12 Box Jumps

Coaches Notes

There seems to be a widespread issue with opening the hips all the way at the gym and this really limits potential. The hips are your engine, when we perform movements like the olympic lifts, kettlebell swings, box jumps, etc, the primary mover is the hips. In fact there are very few tasks I can think of, that performed on two feet, won't use the hips as a primary mover. So when you don't open your hips all the way, it's like having an 8 cylinder engine with only 4 working correctly. The worst thing you can do for a bad habit is to reinforce it. Today's workout involves lots of hips, so this should be your focus. On every single movement, feel your hips snap all the way open! In fact, I think there should be a gym wide 5 burpee penalty for every box jump where the hips don't open on top of the box.

Caption contest!