BEGINNER & INTERMEDIATE
DAY OFF!!! SEE YOU NEXT YEAR… WEDNESDAY 02.01.19

ADVANCED-COMPETITORS
TRAIN AT 13.30

MOBILITY & WARM UP Alternating EMOM 12 minutes 1 – 50s Row 2 – 5 Scap Retractions + 7 Kip Swings + 9 Pushups 3 – 50s Bike 4 – 25-50′ Handstand Walk (or :50s practice)

SKILLS & SPECIFIC WARM UP 1 Round, Not for Time: 30s Bike, 1 Rope Climb 15s Bike, 1 Rope Climb

“Saving Grace”: Part A – Warm through all weights of the workout under low intensity, to confirm our loadings.
Part B – Not for Time:2 Rounds:7 Handstand Pushups2-3 Bar Muscle-UpsDirectly into…1 Clean and Jerk at each weight inside the workout.

CONDITIONING “Roped Up” 4 Rounds For Time 24/17 Calorie AirDyne 2 Rope Climbs

Rest 5′ Then:

Train with your COACH! “SAVING GRACE” Team or Individual