January 5, 2017

A. Warm Up

4 Minute row or bike or run
Then as a group, clean warmup:
10 Deadlift
9 Clean High pulls
8 Muscle Cleans
7 Front Squats
6 Power Cleans
5 High Hang Squat cleans
4 Hang Squat Cleans
3 Cleans From floor
Add weight
3 cleans from floor

Mobilize a bit more and add weight if needed, then its go time.

B: Squat Clean (4x3, 4x2)

Every 2 minutes for 16:
Sets 1-4x3
sets 5-8x2
Build to a heavy touch and go.

C: Metcon (Time)

4 Rounds For Time:
8 Power Cleans @ 60% of bodyweight
8 Lateral Burpees over bar
8 Front Rack Lunges (4/4)