Fri 12:00 Noon Class

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Weightlifting
Power Clean (5×3 pr 3×3 70%)
Shoulder Press (3×5 or 5×5 70%)
Shoulder Press (70% max reps)
Back Squat (3×5 or 5×3 70)
Back Squat (max 70%)

Metcon (Time)
Team WOD – 3 per team
Each Member Must Do:
1st Round 20 Reps per turn
2nd Round 15 Reps
3rd Round 10 Reps
4th Round 5 Reps
60 Reps Each Round
Slamballs 20/15
Hanging Power Cleans 95/65
Wallballs 20/14
OH Lunges 45/25
Bar Jump Overs
Pullups