January 19, 2017

A: Warm Up

00:00-10:00
Row 2 minutes
Front rack stretch x 90s each side
2 minute squat hold with barbell
10 Muscle Cleans
10 Front Squats
20 situps
10 Shin Hops or Tuck Jumps
20 High Knees
Start Back at Muscle Cleans if you finish early.

10:00-22:00
As a class, review the following:
8 Deadlifts clean grip
8 Clean high pulls
8 muscle cleans
8 front squats
5 high hang power cleans
5 hang power cleans
5 cleans from full extension
5 Squat cleans
-ADD WEIGHT-
3 Squat cleans
-ADD WEIGHT-
3 squat cleans
Rest and add weight, then begin part B.

B: Clean (7x3 @ 80% of 1rm)

Every 2 minutes for 14
22:00-36:00

C: Metcon (Time)

For Time:
100 Situps
80 Kettlebell Swings @ 24/16
60 Wall Balls
40 Burpee Box Jumps over

There's  a catch...you can only work tabata style. 20s on/10s off until time is up.