Feb 8

Group A
Workout #1
power clean
box jump

round 1 = 1-5 ladder Light weight X 1
round 2 = 1-4 ladder moderate weight X 1
round 3 = 1-3 ladder moderate to heavy weight X2
round 4 = 1-2 ladder OH YEA WEIGHT!! X3

Workout #2
Heavy Dead Lift
8-6-4-4-3-3-3

Group B
Workout #1
21 kb swings
21 box jump
100 yard sled run (men= 100 women=75)
21 goblet squat
21 db rdl
100 yard sled run (men= 100 women=75)
15 kb swings
15 box jump
100 yard sled run (men= 100 women=75)
15 goblet squat
15 db rdl
100 yard sled run (men= 100 women=75)
9 kb swings
9 box jump
100 yard sled run (men= 100 women=75)
9 goblet squat
9 db rdl

Workout #2
20 bb rev. lunge (not walking) 10 each leg
10 back extentions
3 rounds


Both A and B
Workout #3
5 SLSUP
5 FS
5 TT
5 HL
5 Rounds