Wednesday 5/6

Don't forget to sign up for Coach Gina's squat clinic this Saturday! Clinic will cover cover proper mechanics and ways to improve your squat, back squat, front squat, and overhead squat! Sign up sheet is on the front desk. Clinic starts at 10am and is $20.00

Fitness-

A. Front Squat- complete 30 reps in 5 - 6 sets @ 70 - 80% of your max FS

B. Side plank L x 30 sec+ Plank x 30 sec + Side Plank R x 30 sec, rest 30 sec x 3 sets

3 Rounds

7 pull ups or 12 ring rows

14 hang power cleans (115/65)

400 m run

Performance-

A. Front Squat- complete 30 reps in 4-5 sets @ 70 - 80% of your max FS

B. Side plank L x 30 sec+ Plank x 30 sec + Side Plank R x 30 sec, rest 30 sec x 3 sets

+

3 Rounds

7 MU's or 12 CTB

14 Power Cleans (175/115)

400 m run