GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 T – spine opener
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills

BARBELL CYCLING
Every 2 minutes for 6 minutes
1 Power snatch + 3 Power clean & jerk RX+ 185/125; RX 135/95; Master55+ 105/55

Rest 3 minutes

Every 2 minutes for 6 minutes
2 Power snatch + 5 Power clean & jerk RX+ 155/105; RX 115/75; Master55+ 95/45

Rest 3 minutes

Every 2 minutes for 6 minutes
3 Power snatch + 7 Power clean & jerk RX+ 135/95; RX 105/65; Master55+ 75/35

LEG/STRENGTH & ENDURANCE
3 sets of:
5 Back squats RX+ 325/205; RX 225/155; Master55+ 205/135
10 Front squats RX+ 185/125; RX 155/105; Master55+ 135/85 (from the ground)
15 Sandbag squats RX+ 160/120; RX 140/100; Master55+ 120/60

MOBILITY
1 sets of:
2:00 each couch stretch
2:00 each side pigeon stretch
2:00 frog stretch

Pimp My Gym – Who’s In? 

Update on the Pimp my Gym event: we need registrations by January 30. Registration is slow and we need a minimum number of participants to pull this off. All details are here: https://verostrength.com/pimp-my-gym-february-10/

Please email mikaela@verostrength.com with your commitment. Thanks!