IMPORTANT: If you're planning to come to 5:30 or 7am, please check Coach Brian's Facebook page before you leave home. He will post any changes to the early classes if necessary due to road conditions. All other classes will be on normal schedule.
Strength: 15 min to build to a heavy 3 position Squat Clean.
1st Position: Mid Thigh.
2nd Position: Knee Level.
3rd Position: Floor.
Perform all 3 lifts unbroken, only taking enough time to establish good position.
Met-Con: 3 RFT w/10 min cap
15 Chest to Bar Pull-Ups. (scale to bands or rings)
12 Lateral Barbell Burpees
9 Squat Cleans @ 50%