GROUP WARMUP
3 sets –
:30 bike erg
5 barbell hang squat cleans
5 Burpees -> lateral burpees over the bar 
:15 frog stretch

BARBELL ENDURANCE TEST
For time:
6-5-4-3-2-1 reps of:
Squat Clean & Jerk RX 155/105; Intermediate 135/95; M55+ 115/75
between each set complete:
5 Lateral burpees over the bar 
10/8 calorie bike erg
* 12 minute time cap
*heats of 9 every 12-13 minutes

ALTERNATE BARBELL ENDURANCE TEST
1-2-3-4-5-6 reps of
Dumbbell Hang squat Clean
between each set complete:
5 Burpees
8 calorie bike erg

PULLING & PRESSING 
2 Sets –
Circuit 1-
100ft rope pull 
8 each side half kneeing landmine press

2 sets

Circuit 2-
8 Tall kneeing barbell bicep curl
6 tempo push ups (4 seconds down, fast up)

Two-Weeks!
If you’re registering for the Dry Tri, you have two weeks until the deadline for a shirt! Check out all the details and find a registration link HERE.

Nerd Nite – Tonight!
Nerd Night Vero Beach is at 6 PM at Bungalow Bar. The theme for January is “Human Optimization” and you’ll hear from a Psychologist about mindset, a wellness expert on creating a daily practice and a Wim Hof instructor on the benefits of cold exposure.