We have journals available. They are on a first come first served basis. Either 25 burpees or $1. Ask your trainer! “You cannot improve what you will not measure!“ – Don’t be “that guy or that girl” – measure your skills and then improve on it!
Warm-up: (10 minutes before class):
15 Air squats
100 M Run
- a) Front Squat sets of 4-6-8-10
- b) Sled Push 4×1
5 Snatch 165/115#
20 Split Jumps
400 M Mountain Run
5 Snatch 145/95#
5 Snatches 115/80#
5 power snatch + OH squat 95/65#
15 Walking Lunges
* Must be able to RX 2 or more movements to move to CAT FOUR. Cannot move to CAT TWO or ONE if you cannot RX all of the movements in THREE and FOUR . We would rather see lighter weight and more intensity. Work on those skills if you want to move up! Trainer will scale CAT FOUR further is necessary.