Gym closed Saturday due to Titan Open Olympic Weightlifting Competition

Warm up: Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility: Posterior chain smash and floss

Health and Fitness
A.Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Hollow body snaps x 12-15 reps
Station 3 – Reverse Snow Angels x 15 reps (slow & controlled)

B. Two sets for times of:
30/20 Calorie Assault Bike
60 Kettlebell Swings
60 Goblet Squats
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

Classic:
A. Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)

Build over the course of the 10 sets, the last three sets should be very challenging.

B. Two sets for times of:
30/20 Calories of Assault Bike
60 Kettlebell Swings (24/16 kg)
60 Goblet Squats (24/16 kg)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
C. Mobility: Foam Roll