3 Position Cleans

Hillary, John and Michelle – part of the 5:30am crew

REMINDERS

No 5:30pm class at the Clinic on Friday Night! Go to the box at 5:30pm or 6:45pm

South Central Regionals THIS WEEKEND!! Come Join us in San Antonio and cheer on our CFCP Team!  Get your UNBREAKABLE tshirts and Sunglasses at the Clinic and Box this afternoon!

Open Gym at 9:30am on Saturday with Coach Victoria

Wednesday

Dynamic warm up

6 of each

lunge stretch

leg cradle

hand walks

pvc arm circles

press ups

 

Group warm up

6 count burpees

10 each of

jacks

high knees

butt kicks

bottom squat hold 30sec-1 min (first round only)

squats

push ups (2nd round hand release)

Strength/Skill 

3 pos cleans
3-3-3-3

Build to a heavy single

 

Wod

15 ring dips

20 pull ups

15 back squats (135 95)

Row 500.

Rest as needed

3 rounds Record splits

 

Mad mobi

Roll quad w bb

Knee on the wall

Hamstring up n over

Press ups

Roll lats

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