*****Super Bowl Monday Class Times are 0600 and 1600*****

WARM UP

BIG CLEAN COMPLEX

5 Sets on 3:00 of

• 1 X [High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Push Press]
• 1 X [High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Push Jerk]
• 1 X [High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Split Jerk]

*Notes:

• athletes are required to hold onto the bar for the entire complex prior to dropping
• squat cleans are required vice power cleans
• start light and aim to build weight throughout sets; can use the same weight multiple times if needed

“CFO”

5 Rounds of AMRAP 3

• 3 Power Cleans RX 135/95 Scaled 95/65
• 6 Handstand Push-Ups
• 9 Wallballs RX 20/14Rest 1 min between rounds

Rest 1 min between rounds

*****Additional Work*****

Back Squat (BEFORE)

10 sets on 1:30

5-5-4-4-3-3-2-2-1-1, start the first set at 65% and build off of feel for the day

Grunt Work

3 Rounds for Time, 25 min time cap

• 30 GHD Sit Ups
• Rnd 10 Ring Muscle Ups / Rnd 2 20 Bar Muscle Ups / Rnd 3 30 Chest to Bar Pull Ups
• 100ft Single Dumbbell Overhead Lunge LvL 3 70/50, RX 50/35, Scaled 35/20

Rest 3 mins between rounds

Cardio Intervals

For Time, 30 min time cap

• 1500m Row + 400m Run
• Rest 3 mins
• 1000m Row + 800m Run
• Rest 3 mins
• 500m Row + 1200m Run