Friday Jan 4/18

Part A – GROUP WARM-UP: Coach leads class into dynamic warm-up

REMINDER: PLEASE CLEAN YOUR WORKOUT AREA / EQUIPMENT USED AND PUT IT AWAY. THANK YOU!

Part B- Weightlifting 
Hang squat cleans
5×3, ascending

Part C – Metcon
3 Rounds for time
9 clean and jerk 135/95
15 C2B pull-ups
21 wall balls 20/14

Part D- Movement conditioning 

15 Rope climb for time

Part E– Stretching: Coach will lead the class into a cooldown & stretching! VERY IMPORTANT!