January 26, 2016

A: Warm Up

00:00-05:00
Row 1000m
OR-
Bike 4:00
OR-
Jog 800m loop

Then:
05:00-15:00
3 Minutes in the bottom of the squat
Banded front rack stretch
tricep mash
10 Lateral Lunges
foam roll lats for 2 minutes each side
10 Squat to stands
10 PVC Passes

15:00-25:00 (as a group)
10 Deadlifts
9 Clean High pulls
8 Muscle cleans
7 Power Cleans
6 Front Squats
5 Squat cleans

Spend a couple minutes reviewing the difference between high hang and hang.
Add LIGHT weight
Walk through the complex for the day slowly. "feel each position"
Add LIGHT weight

B: 12 Lifts Of Christmas (AKA Big Clean Complex (Weight)

Every 4 Minutes for 16:
High Hang Clean
Hang Clean
Clean
Push Press
High Hang Clean
Hang Clean
Clean
Push Jerk
High Hang Clean
Hang Clean
Clean
Split Jerk

C: Metcon (AMRAP - Rounds and Reps)

10 Minute AMRAP:
15 power cleans @ 135/95
30 Burpees

Rx+ 135/95
Rx 95/65
Scale as needed (KB swings)