New Year’s Day – 9am & 10am classes only

WARM-UP

6-8 Min AMRAP
:20 Sec Leg Only AB
10 R/L KB Side Bends
5 R/L Filly Press
15 Bending PVC OH Squat

COACH CLEAN WARM-UP

PART 1

Every :90 Sec For 5 Sets
1 Clean Pull + 1 Hang Squat Clean + 1 Clean Pull + 1 Squat Clean

Rest

Every 2 Min For 10 Min – Build To A Heavy Complex (No Failed Reps)
1 Halting Squat Clean + 1 Squat Clean

PART 2

“NEW YEAR”

8 Min AMRAP
1 Squat Clean 225/145
40 DUs
2 Squat Cleans
40 DUs
3 Squat Cleans
40 DUs
5 Squat Cleans
40 DUs
….

Modify
70-75% Of Part 1
Jump Rope 1-1-2 x 10

PART 3

3-4 RNFT
:30 Sec Ring Hollow Hold
15 Barbell Curls