Mobility and Activation
One set of:
Twisted Cross Stretch x 60 seconds per side

Followed by…

Overhead Barbell Underarm Stretch x 30 seconds regular grip/30 seconds narrow grip

Followed by…

Two sets of:
Med Ball Hamstring Curls x 5 reps
Hip Extensions (unweighted) x 10 reps
Band Pull-Aparts (overhead) x 15 reps (light band)

A.
Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk x 2 reps

*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Set 4 = @ 80%
*Sets 5-7 = @ 85%

B.
Four sets for times of:
20/15 Calories of Assault Bike
5 Muscle-Ups
5 Ground to Overhead*
5 Muscle-Ups
Rest 3 minutes

Suggested loading per set:
*Set 1 – 175-185/105-125 lbs
*Set 2 – 185-205/125-135 lbs
*Set 3 – 205-225/135-145 lbs
*Set 4 – 225-245/145-155 lbs

Compare results to January 1, 2019.

C.
Complete as mamy rounds and reps as possible in 5 minutes of:
5 Kettlebell Front-Racked Kettlebell Squats (32/24 kg)
50-Foot Front-Racked Carry
50-Foot Farmer’s Carry

Compare results to January 1, 2019.