Sunday 11/27/16

Warm Up
Trainer’s Choice

Barbell Warm Up

First…
EMOM 12 Minutes of:

MINUTE 1: 6/8 Calorie Row or Bike
MINUTE 2: 5 Front Squats @ 70%
MINUTE 3: 15 Medball Slams

*Build up in weight for the front squats.  Bar can be taken from the ground or the rack.

WOD
Every 2:30 Minutes, for 20 Minutes of:

30 Double Under’s or 60 Single Under’s
7 Burpees
5 Squat Cleans

LEVEL 1:
7 Squat Clean Reps for the entire workout – 35/45lb Squat Cleans

LEVEL 2:
7 Squat Clean Reps for the entire workout @ 55/75lb OR

0-5 MINUTES – 5 reps@ 45/65lb Squat Cleans
5-10 MINUTES – 4 reps @ 55/75lb Squat Cleans
10 – 15 MINUTES – 3 reps @ 75/105lb Squat Cleans
15 – 20 MINUTES – 2 reps @ 83/115lb Squat Cleans

LEVEL 3:
0-5 MINUTES – 5 reps@ 65/95lb Squat Cleans
5-10 MINUTES – 4 reps @ 83/115lb Squat Cleans
10 – 15 MINUTES – 3 reps @ 105/155lb Squat Cleans
15 – 20 MINUTES – 2 reps @ 125/185lb Squat Cleans