Make sure to pick up your CFF Fan Shirts at the gym ASAP!
Fitness:
A1. Front SqT – 5RM
A2. Power clean + hang power clean ; build upon
*20 min
B. 12-9-6
SqT Cleans 135/93 115/83 105/73
Pull-ups
Burpee + push (once u drop, must perform one push-up P up / down then pop up to ur burpees)
Post class
C. Assistance Work
2-3 rds
20 banded good mornings
:45 plank hold
20 plate extensions (sets r ok)