9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Clare

10am – Technique & Movement – Handstand/HSPU/HSW – Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Snatch Balance/Power Snatch/Hang Squat Snatch/Seated Box Hops – Coach Clare

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CROSSFIT

Strength

5 Sets (Ascending Weight) of:

2 Clusters {Squat Clean Thruster}

MetCon

For Time:

40 DB Snatches (35/50#)

10 Hang Power Cleans (95/135#)

30 Wall Balls (W: 14/9 M: 20#/10′)

10 Thrusters (95/135#)

20 Burpee Box Overs (20/24″)

10 Thrusters (95/135#)

30 Wall Balls (W: 14/9 M: 20#/10′)

10 Hang Power Cleans (95/135#)

40 DB Snatches (35/50#)