News
- Not really news but just be safe out there everyone! The weather is crummy and people by WILIN when the drive. Give yourself ample time to get to the gym to find parking.

Warm-Up
EMOM for 16 Minutes
1: 15 Plank Kickbacks (each leg, not alternating)
2: 12 v-ups (add weight to hands or feet after the first round
3: 12 2 Handed dumbbell row (add weight across each round
4: 20 scapular push-ups

Skills
8 Minutes to find
Heavy Hang Muscle Clean(above the knee)
then..
EMOM for 9 Minutes
1-3: 6 Hang Muscle Cleans 60% (above the knee)
4-6: 6 Hang Power Cleans 70%
7-9: 6 Hang Cleans 80%

MOAR Strength
5 Minutes to warm up
heavy set of 10 Stiff legged deadlift (grip is between snatch and clean)
* try and add 5-10# to last week based on how you feel
E2.5MOM for 4 Rounds
10 Stiff Legged Deadlift

Conditioning
Tabata Banded swings
8 Rounds, 20 seconds on, 10 seconds off
go. heavy.