January 1st, 2016

*Happy New Year to all of you!  This has been a big year for the gym, and for us (if you haven’t heard yet, Alecia and I are expecting twins this June/July!).  I want to thank all of you for putting your trust in us to guide you in your training, and for pushing yourselves and each other as hard as you have so far.  We are looking forward to working with all of you more and more, and seeing you all progress and grow as athletes and people.

**Full Range will be open today at 12pm.  Please, make your best effort to be there and complete the training at that time. 

Optional AM Session:
Assault Bike 5 minutes Z1
+
Assault Bike 60 seconds @90% aerobic
Assault Bike 60 seconds @50%
x 6
Rest walk 5 minutes
x 2
+
Assault Bike 5 minutes Z1

Main Session
Warmup:
Crossover Symmetry or MisFit Shoulder Circuit
Then
Three sets of the following complex at light weight:
4 Muscle Snatches
3 Snatch Push Jerks
2 Snatch Balances
1 OHS w/ 5-second hold in the bottom

A. Snatch
3 reps @60%
2 reps @70%
2 reps @75%
2 reps @80%
1 rep @85%
1 rep @85%
1 rep @85%
Rest 90-120 seconds between sets

B. Clean & Jerk
3 reps @60%
2 reps @70%
2 reps @75%
2 reps @80%
1 rep @85%
1 rep @85%
1 rep @85%
Rest 90-120 seconds between sets

C. Back Squat
3 reps @50%
3 reps @60%
3 reps @70%
3 reps @80%
3 reps @80%
3 reps @80%
Rest 90-120 seconds between sets

D. For time:
10 Clean & Jerks* @135/95
10 Burpees Over the Bar
8 Clean & Jerks @155/105
8 Burpees Over the Bar
6 Clean & Jerks @175/115
6 Burpees Over the Bar
4 Clean & Jerks @ 195/125
4 Burpees Over the Bar
2 Clean & Jerks @ 215/135
2 Burpees Over the Bar

*Power Clean & Jerk totally fine here.
*Push the pace, minimize the time you spend standing around.  Keep a mental clock in your head when the bar is on the floor, and PICK IT UP