Jingle Bells

Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs

2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

4-6 Minutes Moving Through:
1:00 row (start easy and build intensity)
5 inchworms into 5 push ups
5 Floor Press

Metcon (Time)
Row 500m
20 floor presses (185/115)
Row 1000m
15 floor presses (185/115)
Row 2000m
10 floor presses (185/115)

Clean Barbell Prep
Barbell Prep –
Burgener Warm Up Clean
3-5 reps at each position

Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"

Front Squat Skill Transfer Exercises
3-5 reps of each movement

No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)

3x High Hang Clean + 3x Hang Clean + 3x Clean

Hang Clean + Clean (2×1+1 @ 75% 3×1+1 @80%)
Lift Barbell to the hang position; Hips back while maintaining a flat back with a slight knee bend dropping barbell anywhere above the knee perform the prescribed number of hang squat cleans then down to the ground touch straight into the perform the prescribed number squats clean
Deadlift (3×8)
Building sets to a heavy x 8

Metcon (Time)
On a running clock:

Begin EACH minute with 10 jumping air squats [Hip must be open every jump].
Then complete maximum amount of Hollow Plank Sliders UNTIL you read 300 feet total on the sliders.

Goal of workout: Complete 300 feet of Hollow Plank Sliders in minimum amount of time.

*FORM matters. This is not a saggy slider! Maintain hollow position while sliding.

3 Sets:
10 Single Dumbbell RDL (Each Side)
10 Lateral Step Ups (Each Side)

Post Workout Mobility
3:00 Calf Stretching/Rolling out