GROUP WARMUP
2 sets –
1:00 ski-erg
5 hang power cleans -> power clean
5 push press -> push jerk -> split jerk
5 inch worms

BARBELL TEST
For time:
12/9 calorie Ski-erg
9 power cleans and push jerk RX 135/95 Intermediate 105/70 M 95/55
15/12 calorie Ski-erg
7 power clean and push jerks RX 155/105 Intermediate 115/75 M 105/65
18/15 calorie Bike-erg
5 squat clean and split jerks RX 185/125 Intermediate135/95 M 125/70
21/18 calorie Bike-erg 
3 squat clean and split jerk RX 205/135 Intermediate 155/105 M 135/75
* 20 minute time cap*
*heats of 8 every 10 minutes*

MIDLINE
3 sets –
5 V-ups
3 high amplitude arch to hollow 
+ 3 toes to bar

HAPPY BIRTHDAY TO JESS LUMLEY and (on Sunday) STEPHANIE HUMMELL!