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1-2 copy 2Spoiler Alert: Nutrition seminar this Saturday, January 10th @ 11:00am

Warm-up Drills
I. Row 500m
II. 2 Rounds of
5 x Deadlift
5 x Hang Clean
5 x Front Squat
5 x Clean
III. Mobility

Impact/Focus: Clean 1-1-1-1-1RM
Clean 1-1-1-1-1RM

Notes: The Clean is a movement where an object (barbell) is pulled from the floor and received in a front squat position with the object resting on one’s shoulders.
Work up to a new single repetition Clean, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1-2:00 between attempts.

Post sets/reps/loads to comments.

Complete as many rounds/reps as possible in 15:00 of
Row 30kcal
100ft x Farmer’s Carry
20 x Tuck-ups
100ft x Farmer’s Carry
10 x Ground-2-Overhead (45/25lbs)
100ft x Farmer’s Carry

Notes: DB’s and KB’s for the Farmer’s Carry.

Post scores to comments.

Samy Daghir

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