Friday, 9/21

Strength
Clean (35 Min total)
Prep:
2×1 Three Position Pause Ext+2 Hang Hi Pull+2 Hang Power Clean
3×2 Power Cleans (touch and go)

Work (22:30 total):
Every 1:30 for 4:30 Minutes (3 Rounds)
4 Power Cleans unbroken
Rest 1:30
Every 1:30 for 4:30 Minutes (3 Rounds)
3 Power Cleans unbroken
Rest 1:30
Every 1:30 for 4:30 Minutes (3 Rounds)
2 Power Cleans unbroken
Rest 1:30
Every 1:30 for 4:30 Minutes (3 Rounds)
1 Power Clean

3 Rounds NFT
1 Minute Plank hold (weighted if possible)
10 DB/KB Side Bends/side AHAP
20 Band Pull Aparts

Reminder:

– i99Fit Gymnastics Clinic @ H Street Location 9/22 and 9/23

***H Street CLOSED on 9/22 and 10 am CrossFit Class only on 9/23***