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
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)