Barbell Club Tonight starting at 6:00
6:00 to 6:30 beginners
6:30 to 8 advanced
Want more help with your lifts? Ask Jordon about private lessons and his new and improved barbell club schedule.

Warm Up-
Rowling?????????

Strength- This will take about 20 minutes PLEASE REVIEW THE VIDEO AND KNOW EACH MOVEMENT
Find your 1 Rep Max of the MisFit Clean Complex.
Beginner athletes- we will simplify this to just the clean and jerk

Complex is done WITHOUT DROPPING THE BAR
Power clean—- Push Jerk—– Front Squat—–Hang SQUAT Clean—- Split Jerk

 

Wod
(Leave the front of the room as clear as you can for handstand walkers)
15 Minute Amrap
10 Burpee Box Jumps
10 toes to bar (sub 20 sit ups)
15 Foot Hand Stand Walk (sub 10 hand stand push ups, or 10 dumbbell push presses)