Bring Your Own Friend Week is back!!! BYOF will run from Feb. 14 - 21. Please have your friends sign up beforehand.BYOF - BH Sign UpBYOF - WF Sign UpToday's WorkoutWarm Up
- :30 Plank (F|R|L|Rev)
- 1 min. Row|Ski|Bike
- 15 Halting Glute Bridges
- 10 Push Up + Down Dog
- 10 Deadlifts
- 5 Hang Power Cleans
- 5 Push Presses
- 5 Power Cleans
- 5 Push Jerks
- 1 min. Row|Ski|Bike
- 9 Power Clean & Jerks
Conditioning - "Beefy Teri-Yucky Jerky"Every 2:30 for 12 Rounds - 2 min. Work Cap***Recommended weights based on a heavy single Clean & Jerk***
- 4 Rounds
- 200|150 m Row|Ski (500|400 m Bike)
- 9 Touch & Go Power Clean & Jerks (35-40%)
- 4 Rounds
- 200|150 m Row|Ski (500|400 m Bike)
- 6 Touch & Go Power Clean & Jerks (45-50%)
- 4 Rounds
- 200|150 m Row|Ski (500|400 m Bike)
- 3 Touch & Go Power Clean & Jerks (60%+)
Accessory
- Collect 2-3 min. in a Sumo Wall Squat
Barbell
- Lifts
- E1:00 x 6: Power Clean:
- 65+% - 3(2)
- 75+% - 3(2)
- 85+% - 3(2)
- Pause Snatches:
- 55% - 2
- 65% - 2
- 75% - 2
- 80+% - 2(5)
- Accessory
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