-9:30am Barbell Class (45 mins) –

Warmup

then…

30 mins to establish a max weight on the following 3 movement complex:

1 Deadlift

1 Squat Clean

1 Squat Clean Thruster

Barbell Complex Rules:

Rest adequately between efforts.

Hands stay on the bar for all 3 movements to be a valid attempt.

All reps are touch n go – no more than a 2 second rest on the floor.

The Squat Clean Thruster is a single movement – absolutely no front squat to push jerks!

Do not dump the barbell until all 3 movements are complete.

No dumping of weights less than 115/95 from overhead!

-10:30am CrossFit Class (60mins)

WOD will be announced in the gym!