Saturday, January 18

Warm-Up
3 x 12 Squats + 6 Bird Dog Push-Ups + 12 Spider Lunges + 6 PVC Dislocates

Prep
3 x 2 Hang Clean High Pull + 2 Pause Front Squat + 2 Push Press

Basics Work (30min time limit)
8 x 1 Power Clean + 1 Front Squat + 1 Power Clean + 1 Jerk, rest 5sec, 1 Clean & Jerk

Int/Adv Work (30min time limit)
6 x 1 Clean First Pull + 1 Power Clean + Hang Squat Clean + 1 Jerk, rest 5sec, 1 Clean & Jerk

Partner Met-Con
10min AMRAP of 24 Russian Twist (DB or KB), 12 OTS Ball Drops, 24 Sit-Ups, & 6 Burpees