Date: January 29, 2018

01-30-2018

Warm Up:

15-12-9 cal Bike or row
After each complete:
With an empty barbell
5 Good Mornings
5 Back Squats
5 Pausing Front Squats
5 Hang Power Cleans
5 Stiff-Legged Deadlifts

Strength:

Hang Power Clean
Work up to a heavy 3 reps

Conditioning:

“Hangover”

3 Rounds
15 Hang Power Cleans (115,80)
15 Bar Facing Burpees

01-29-2018

Warm-Up:

2:00 Light Row / Bike

3 Rounds:
3 Spiderman and Reach, each side
3 Walkouts
3 Wall Squats

1 Round:
10 Slow Air Squats
5 Strict cv
5 Empty Bar Front Squats
5 Box Step-Up, step-downs
5 Kettlebell Swings (light)

1 Round:
5 Medball Thrusters
5 Kip Swings
5 Empty Bar Thrusters
5 Box Step-Up, step-downs
5 Kettlebell Swings (light)

1 Round:
5 Wallballs
5 Pull-Ups
5 Thrusters (medium weight)
5 Box Jumps
5 Kettlebell Swings

Continue to Build to a heavyish Thruster

Conditioning:

“Opening Day”

For Time:
21-15-9:
Wallballs (20/14)
Pull-Ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

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