1/21/16

• Warmup 3 round NFT
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• 2 Wall Walk/Climb
• 5 Empty Bar Pwr clean and jerk
• 100 M run
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• A. Push or Split Jerk find 1RM (15 min cap)
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• *athletes should only be doing split jerk if they have proper form and technique
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• B. 1 min on, 1 min break x6 rounds. Accumulate total H. Sqt clean reps
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• 30 Double Unders / 60 singles / 30 lateral hops
• AMRAP Hang Squat Clean (185/105)
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• C. EMOM 7
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• 20 sec L-sit hold (any kind ring, hanging, or stationary)
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• 3 bar MUs (or practice MU, or C2B pullup) can scale down reps or use modifications to perform C2B