Friday, 4/5
April 4, 2019
Sunday, 4/7
April 6, 2019

Warm Up
3 Rounds
6 Squat to Bootstrappers
12 Jump Squats  
6 Rev Hand Spider Lunges
12 Mountain Climbers
6 Plank to Squat
12 Jumping Jacks

1×3 Hang Hi Pull+3 Hang Power Cleans+3 Strict Press (bar)
3×3 Hang Power Clean and Jerk working up 

Team Met Con
In teams of 3*
6 Rounds each
-Run 400 M
-Burpees (5,10,15,15,10,5)
Then Max reps Hang Power Clean and Jerk (M:155/135/105/75, W:103/93/73/53)

*First person Runs 400 M, then once they get in they do burpees (5 in first round, 10 in second round etc), then perform Max reps of HC&J while second partner runs.   Once P2 returns from run, P1 rests, P2 moves to Burpees/C&J, P3 runs.  IN last Round P1 Runs an EXTRA 400 M while p3 completes last round of Burpees/HPC&J


International Pot Luck at U Street Location starting at 5PM, 4/6

H Street location will be closed for CF-L2 Seminar 4/6 and 4/7

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