Long; Jan. 2-8, 2016

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

8 Box Jumps (24/20)

15 Sec. Front Squat Hold

8 Burpees

4 Squat Cleans*

Round 1=75/55; Round 2=95/65; Round 3=135/95

Long Conditioning

“Klepto”

4 Rounds

27 Box Jumps (24/20)

20 Burpees

11 Squat Cleans (145/100)

Accessory/Cool Down

10 Min EMOM

Odd: 10 Handstand Steps against the wall

Even: 6 Snatch Pulls (below the knee to triple extension) @ 50% 1 RM

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching