Wednesday January 22nd

Warm Up:
If the back doors are closed for the morning classes, it’s because it’s too cold to have them open! Use the front door.
3 rounds not for time of:
100m row
5 Good Morning with Empty Bar
5 Deadlifts
5 Barbell Bent Over Rows
5 Hang Power Cleans
5 Strict Press
1 Turkish Get-up Right Arm
1 Turkish Get-up Left Arm

Strength-Push jerk
10-7-4-1 10-7-4-1
10 reps should be your lightest weight. add weight each set until you get to 1….. You will do this twice light to heavy to light to heavy

3 Rounds:
50 Double Unders or Singles
15 Dumbbell Clean & Jerks 50/35 INT-35/25 BEG-25/15 ((Video Below))
–Coaches Notes–
I don’t know about you guys but I think this one looks like fun and one you WON’T want to miss, vested or not. If you are still working on those double unders try to not spend more than 90 seconds on linking those sets, this workout should be nice and fast. Try to start each round with what you can but switch to singles if the sets aren’t clicking. The DB Cleans WILL COME FROM THE GROUND EVERY REP and then finish over head. Pick a weight with those DBs that the workout will take around 6minutes but no more than 10.

**Optional Accessory Work**
Option 1:
Max Bike Calories in 2 Minutes
Option 2:
DB Triceps Extensions
Rest As Needed Between
Option 3:
Banded Lat Pull Downs((Video Below))
Rest As Needed Between