Announcements:

• ONDEG Cook Club was a great time!  Don't miss the next one...Sunday, February 27, noon.  Location TBA.
  
• 100 Day Challenge:  Day 70, 31 to go!
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Times:

• 6am
• 9am
• 6pm
• 7pm
  

Today's focus:

• Metabolic conditioning
  
  • Glycolytic
    
• Mode
  • Weightlifting
  • Gymnastics

Warm-up:

• DS/BM
• Wrists
• P/S
• Med ball clean group critique (3x each person, 5 minute AMRAP)
  

Skill review / enhancement / instruction:

• Med ball clean
• Partner throw-up
• Partner back extension
• Partner pull-up
• Partner carry
• Partner handstand push-up
  

Workout, part I:
Partner up with someone whose fitness is near yours.
Ten minute AMRAP.  Partner rests while other completes movement.  Bar never touches the floor.  Ten of each:

• Hang power clean (bar below knee)
  
• Front squat
• Push press
• Sumo deadlift high pull (bar below knee)
  
• Bent over row

Workout, part II:
Each partner completes the designated number.  No rest.  Not for time.

• Partner box jump x30
• Partner throw-up x25
• Partner back extension x20
• Partner pull-up x15
• Partner carry x10
• Partner handstand push-up x5

Stretch