Reminder gym will be closed this weekend for CF Level-1 Certification and testing.

Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2: 20-dead-lifts, 20-shoulder press, 15-hang power cleans. Part #3: 10-front squats, 10-hang cleans, 10-thrusters.

Strength: Squat  1) 5 x 40%, 2) 5 x 60%, 3) 5 x 60%. New clients find 1RM.

WOD: 21-15-9 of OHS 115/75 and KB Swings 70/55.

L-2: 95/65 and 50/30. L-1: 45/25.

Stamina: “Randy”, 75-75/25 power snatches.

Endurance: 100-45lb thrusters. If you fail to reach 40 reps add 20 more.

Recovery: Total body stretch.