*ONLY 1 CLASS TODAY AT BOTH H AND U STREET LOCATIONS FROM 10:30AM TO 12PM*
Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Alt T Push Ups
then
3 Rounds
5 Plank to Squat
10 Jump Squats
15 Band Good Mornings
Prep:
1×3 Hang Hi Pull+3 Hang Power Cleans+6 Strict Press (bar only)
1×10 Russian KB Swings (light)
1×3 Clean Position Deadlifts+3 Hang Power Cleans+3 Push Press (light)
1×10 Russian KB Swings (working weight)
1×3 Clean and Jerk (any shoulder to OH is fine)
1×10 OH KB Swings (working weight)
Met Con
In teams of 3-4
90 Burpees
Clean and Jerk 45 reps (M:155/135/95, W:103/93/63)
90 KB Swings (M:32/24, W:24/16)
45 Team Sit Ups*
60 Burpees
Clean and Jerk 30 reps (M:135/95, W:93/63)
60 KB Swings (M:32/24, W:24/16)
30 Team Sit Ups*
30 Burpees
Clean and Jerk 15 reps (M:135/95, W:93/63)
30 KB Swings (M:32/24, W:24/16)
15 Team Sit Ups*
*Team Sit Ups: All members sit side to side, facing same direction and interlink arms. Clasp hands together in front of chest. All members sit back and bring shoulders to floor at same time, then come up and hit top position at same time.
*Cheers to more PRs and good times at CFDC this 2018*
