Plyometrics – 9am (50 Minutes) – Coach Clare – Quick Feet/Jumps

CrossFit – 10am (60 Minutes) – Coach Clare

Olympic Lifting – 1115 (60 Minutes) – Coach Clare – 3-Position Power Clean/3-Position Power Snatch

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CROSSFIT

Gymnastics (Technique)

i) EMOTM 8 Minutes of:

Odd: 5 False Grip Ring Rows

Even: 15-30s Bottom Of Ring Dip Hold

ii) EMOTM 8 Minutes of:

30s RMU Transition Drill

MetCon

“Tabata Mashup”

Russian KB Swings (1.5/2 Pood)

Bench Press (105/155#)

HS Shoulder Taps

SA KB Suitcase Deadlifts (1.5/2 Pood – Switch Arms Each Round)

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