Long; Jan. 23-27, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

3 Rounds–Not for time

10 Air Squats

4 Power Cleans

3 Strict Pull-ups

200m Run

Round 1 = 95/65; Round 2 = 115/80; Round 3 = 135/95

Long Conditioning

“Hotshots 19”

6 Rounds

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-ups

400m Run

Accessory/Cool Down

2 Min Flush (Walk, AirDyne, etc.)

10 Min Stretching