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Monday 010118

!!Happy New Year!!

Two Classes today 8:30AM and 5:00PM

Barbell

Build to a Heavy Squat Clean Complex

3 Position - High Hang+Hang+Floor

Conditioning

3 Rounds: 15 Chest to Bar Pull-Ups 12 Lateral Barbell Burpees 9 Squat Cleans (135/95)

Tuesday 010218

Midline

1 min Plank

10 Evil Wheels

20 Supermans

Conditioning

For Time: 30-25-20-15-10 Box Jump Over (24/20) KB Swings (53/35) AbMat Sit Ups

Wednesday 010318

Barbell

Build to a Heavy

2 Rep Hang Clean

Conditioning

5 Rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105)

Thursday 010418

Mobilize

Hip and Shoulder Drills

Squat Therapy

Conditioning

27-21-15-9 Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (24/20) Push Presses (75/55) Calorie Row

Friday 010518

Front Squat

5X3

Conditioning

30-25-20-15-10 Calorie Row/Bike Russian Kettlebell Swings (70/53) 10 Meter Shuttle Sprints

Cones Split 10m apart and each time you touch beyond the cones is a rep!