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MOBILITY & SKILLS
Hips – Hamstring – Low Back – Shoulders

CONDITIONING
WORKOUT 18.1
Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row
VARIATIONS
Rx’d: (Ages 16-54) minimum #22.5/15
Scaled: (Ages 16-54)
Men perform hanging knee-raises, Dumbell#15
Women perform hanging knee-raises, Dumbell#10
Teenagers 14-15: Dumbell minimum #15/10
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, Dumbell#15
Girls perform hanging knee-raises, Dumbell#10
Scaled Masters 55+:
Men perform sit-ups, Dumbell#10
Women perform sit-ups, Dumbell#5

NOTES
This workout begins with the athlete standing on the floor under
the pull-up bar. After the call of “3, 2, 1… go,” the athlete may
jump up and perform toes-to-bars. After 8 reps are complete,
the athlete will move to the dumbbell for hang clean and jerks.
The athlete must complete 5 clean and jerks on one arm, then 5
on the other arm. He or she will then move to the rower and pull
14 calories (12 for women). The monitor must read 14 calories
(12 for women) before the athlete can unstrap and move to the
pull-up bar for the next round.