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Monday February 9

General Warm Up Dynamic Warm Up Squat 5x5, last 3 at 75% Every 2 min for 5 Rounds 3 Hang Clean (115/75) 6 Burpees over Bar 2 Hang Clean (115/75) 4 Burppes over Bar 1 Hang Clean (115/75) 2 Burpees over Bar Cash Out: Bench 3x5, Ring Rows 3x8, Sit Ups 3x25

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Friday January 30

General Warm Up Dynamic Warm Up Deadlift 6x5, last 1 at top weight 5 RFT 6 Burpee Pull Ups 6 KB Swings (32/24) 6 Thrusters (95/65) 6 T2B 6 Lunges (95/65) Cash Out: GHD Plank x 30 sec, Band Pull 3x10

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Monday January 26

General Warm Up Dynamic Warm Up Squat 7x5, last 3 at top weight Every 2:00, for a total of four sets, complete the following as quickly as possible: 3 Hang Cleans 6 Burpees 50 DU Cash Out: Bench 3x8, Ring Row 3x10, V-Ups 3x15

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