Warm Up
Run 400m or Row 500m
Sampson Stretch
PVC Pass Thru’s
PVC Figure 8’s
Goblet Squats (x15)
Push Up Complex
Wall Sits
Pigeon Stretch
Run Laps

Skill Work
Clean and Jerk


5 rounds of:
30 Wall Balls (20/14)
6 Ground to Overhead (135/95)
15 Burpee Barbell Hops

*You have the option to clean and jerk or power snatch

A few announcements, first off back by popular demand or Sunday class is back on!  There will be one class at 9am only.  Open gym will run from 10am-12pm.  Second, coach Beth is back!  She is back from her maternity leave and she will easing her way back to CFBG.  Please take time to welcome her back when you see her!