*closed Christmas Eve and Christmas. We will re-open at 9am on the 26th
2:00 Row
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2 Sets, For Quality
6/6 Single Leg Barbell Romanian Deadlifts
6 Barbell Strict Press
20 Bear Plank Shoulder Taps
6 Crossover Box Step-Overs + 6 Box Jump Overs
6 Scapular Pull-Ups
6 Ring Rows
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Barbell Primer
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
3 Clean High Pull
3 Muscle Clean
3 Power Clean
3 Push Jerk

Weightlifting

Every 2:00 for 5 Sets: 
3 Clean and Jerks @ 70-80% of 1RM
*Not Touch n’ Go
Focus:
Develop strength and refine technique under a moderate heavy load.
Prioritize an explosive pull, smooth catch into a quality from rack position, then an explosive dip and drive into a strong lockout.

2 Sets
2:00 Max Power Clean + Push Jerk
2:00 Max Rep Burpee Pull-Ups
2:00 Max Box Jump Overs
2:00 Max Calorie Row

2:00 Rest b/t sets and go again. So its 8 minutes work, 2 minutes rest, then 8 minutes work

Barbell: 135/95lbs (61/43kg)
Box Height 24/20’’

Level 2- 95/65
Level 1- Lower weight and go from the hang

Goals / Stimulus / Objectives

Score: Total Sum Reps

Primary Objective: Attack Your Strengths
Secondary Objective: Push the Row

Stimulus: Full Body Capacity / Open + Quarterfinal Prep
RPE: 9/10

This is a gritty and challenging workout that will force pacing strategies and different workout approaches for different athletes depending on strengths and weaknesses. We are looking for a full body capacity building workout that will heavily emphasize reps made on the Barbell and Row while looking for consistency across.