Sat – Jan 7th

Pre Warm-Up
3rds with empty barbell
5 OHS
5 Power Clean
5 FS
+
Run 800m
Warm-Up
Dynamic
Strength
A.) Power Clean
1 PC & Jerk OT30sec x20 @ 80%

B.) Deadlift
OT2min x12
5 @ 55%
5 @ 65%
5 @ 75%
5 @ 55%
5 @ 65%
Max reps in 30sec @ 75%
WOD
For Calories
3min Max Cal on Rower
Rest 1min
3min Max Cal on Assault Bike
Cool Down
Foam roll problem areas and stretch hips & back

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