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

ADVANCED-COMPETITORS
TRAIN AT 13.30

MOBILITY & WARM UP 21-15-9:
Calorie Row
Hollow Rocks
Calorie Bike (or 75-50-25 Double-Unders)
Superman Rocks

After each round, complete the below mobility:
After the 21’s – :30s Spiderman and Reach
After the 15’s – :30s Walkouts
After the 9’s – :30s Reverse Samson

Clean Barbell Warmup
Complete the first round with an empty barbell. Second round is intended to be with a very light loading.
3 Deadlifts
3 Hang Muscle Cleans
3 Strict Presses
3 Front Squats
2 Hang Squat Cleans
2 Push Presses
2 Push Jerks

SKILLS & SPECIFIC WARM UP                                                                                 3 Rounds, using the three loadings of the workout today. Starting with our first weight on the barbell complete 3 repetitions at both movements (hang squat clean and thruster), 2 reps in the second round with our middle loading, and 1 rep in the third round with our final loading.

3 Barbell-Facing Burpees
X Hang Squat Cleans
3 Toes to Bar
X Thrusters
:15s Assault Bike

CONDITIONING
For Time:
21 Bar-Facing Burpees
21 Hang Squat Cleans (95/65)
21 Toes to Bar
21 Thrusters (95/65)
50/35 Calorie Row
15 Bar-Facing Burpees
15 Hang Squat Cleans (115/80)
15 Toes to Bar
15 Thrusters (115/80)
50/35 CalorieRow
9 Bar-Facing Burpees
9 Hang Squat Cleans (135/95)
9 Toes to Bar
9 Thrusters (135/95)