Regular class schedule resumes today! Welcome back!

FOUNDATIONS

Part 1

Chin up Program for 12min

OR

Chin Ups: 4 x Max Effort

Part 2

“GRACE”

FOR TIME

30 Clean and Jerks

CROSSFIT

Every 4:00 for 5 Rounds

2 Rope Climbs

12 Box Jumps

35 Double Unders

*Score is your slowest round. : )

OLYMPIC WEIGHTLIFTING

A. Snatch with :02 pause at the knee and a :02 pause in the catch

5 x 2 – Start at 65% of 1RM and build from there

B. Back Squat:

4 x 8-12 – Use 70% of max or go up 5-10# from last week.

C. Accessory Circuit – 5 ROUNDS FOR QUALITY

6 Snatch Grip DL @ 90-100% of Snatch

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