Workouts

Tall jerk 5x3 reps @ moderate weight*Start with bar on shoulders, on flat feet.Clean & Jerk for load: #1: 2 reps @ 75% #2: 2 reps @ 75% #3: 2 reps @ 75% #4: 2 reps @ 75%

Complete 5 rounds for reps, 40 seconds work, 20 seconds rest at each station:Wall ball shot (boys: 20#; girls: 14#)V-upRow or Bike for caloriesRest

5 rounds for time of:• 1000m Row (instead of 800m Run)• 30 Kettlebell Swings (boys: 32kg; girls: 24kg)• 30 Pull-ups

Complete 3 rounds for time of:15 Power cleans (boys: 50kg; girls: 35kg)15 Box jumps (boys: 24"; girls: 20")

Push Press for load: #1: 3 reps @ 75% #2: 3 reps @ 75% #3: 3 reps @ 75% #4: 3 reps @ 75% #5: 3 reps @ 75% #6: 3+ reps @ 75% of training 1RM*Leave 2-3 reps in the tank on + set.*Add 0.5kg to your training max for each additional '+' rep on January 30th.

Front Squat for load: #1: 3 reps @ 75% #2: 3 reps @ 75% #3: 3 reps @ 75% #4: 3 reps @ 75% #5: 3 reps @ 75% #6: 3+ reps @ 75% of training 1RM*Leave 2-3 reps in the tank on + set.*Add 1kg to your training max for each additional '+' rep on January 29th.