5 minute cardio before class
GROUP WARM-UP
2 sets of:
5 barbell front squats
5 barbell strict press
5 barbell high hang squat cleans
5 barbell thrusters
1 rope climb
then, work up to working weight for metcon

METCON
1 Cluster + 2 thrusters x 4 RX+ 155/110 RX 135/95 M55+ 115/75
4 Rope climbs
1 Cluster + 2 thrusters x 3
3 Rope climbs
1 Cluster + 2 thrusters x 2
2 Rope climbs
1 Cluster + 2 thrusters x 1
1 Rope climb
**18 Minute time cap

ALTERNATE METCON
12 Thrusters
12 Scaled rope climbs /20 Ring rows
9 Thrusters
9 Scaled rope climbs/15 Ring rows
6 Thrusters
6 Scaled rope climbs/10 Ring rows
3 Thrusters
3 Scaled Rope climbs/ 5 Ring rows
**18 Minute time cap

On Sunday…HAPPY BIRTHDAY MARTIN!