Make sure to pick up your CFF Fan Shirts at the gym ASAP!
Performance:
A1. Overhead SqT – 5RM
A2. SqT clean + Hang SqT clean ; building ; speed is key and focus
B. 12-9-6
SqT Cleans (185/123)
Muscle Ups
Post class
C. Assistance Work
2-3 rds
20 banded good mornings
:45 plank hold
20 plate extensions (sets r ok)