Monday:  February 3, 2019

Warm-Up(0:00 – 15:00)
Mobility:  20 Pausing glute bridges (3 second pause in the bridge – be sure to squeeze your glutes)

2 Rounds
10 Air Squats
20 Dead Bugs
:30 Air Bike Cals

Strength(15:00 – 35:00)
Front Squat:  Establish a 4RM Front Squat.

WOD(40:00 – 50:00) Strict Time Cap of 10:00

Fitness
2 Rounds
20/14 Calorie Row
20 DB Push Press (two DB)

Performance/
2 Rounds
25/16 Calorie Bike/Row/Ski
25 Push Press 115/75lbs

Option 2:  95/65lbs on the barbell

Competition
2 Rounds
25/16 Calorie Bike
25 DB Push Press 50/35lbs (two DB)

Optional Workouts of the Week

Option 1:
Open 11.3*
AMRAP 5
Squat Clean & Jerk 165/110lbs
*One rep for the squat clean and one rep for the jerk.

Option 2:
150 m Row
9 Back squats 155/105lbs
300 m Row
15 Back squats
450 m Row
21 Back squats