May 16, 2017

A.Warmup
3 RDS
5 Pushups
3 Wall Walks
5 banded good mornings
200 m Row

Then spend 5-10 minutes reviewing and warming up squat cleans

Scoring: Not Scored Time Cap: 20 minutes

B. Squat Clean 7 x 3
Every 2 minutes, for 14 minutes (7 sets):
3 Squat Cleans

Coach's Notes:
Find a 3 rep max touch and go. Beginners work in sets of 5 without the touch and go.
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C. 5 Rounds For Time of Burpees and Toes to Bars
​5 Rounds for Time:

1. 10 Burpees
2. 10 Toes to Bars

Coach's Notes:
Buy in and Cash out with a 50/40 cal row OR a 30/20 Cal bike depending on class sizes.