Please take 5 minutes before you leave to make sure you have picked up all your equipment, trash, and bodily fluids. A team effort really makes it much easier on our coaches.
Warm-up
Spend 2 minutes in Z1
Then, PVC mobility as a class
2 rounds of CFP snatch warm-up
*Take 5 minutes for any extra individual mobility you might need.
Strength
Hang Snatch – find a heavy triple for the day in 15 min
*focus on good form and proper footwork
WOD
“Jackie’s got a gun”
w/a partner, split reps however you want, can’t move on until a movement is completed.
3000m row
200 thrusters (empty bar)
100 cals on AB
50 pull-ups
Cool Down
Spend 5 minutes focused on recovery
