Friday November 01/19

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

Snatch @ 65-70%
EMOM 9
Min 1 to 3. 2 Power + 2 squat
Min 4 to 6: 1 Power + 2 Squat
Min 7 to 9: 1 Power +1 Squat
Time Allotted: 18 minutes (including Drills)

Part C – Workout

3 rounds for time
3 Rope Climbs
15/12 Cal Row
5 Deadlifts @ 60-70%
Time Cap: 15 minutes

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