The final touches on Ashley’s masterpiece are complete! Glad to have you and Icarus around to help make this place a little more classy!

Warm Up:
5 Bear Complexes w/ unloaded barbell
1st one as group with coach lead

Mobility:
LAX Ball Roll Hips
LAX Ball Roll Biceps

Core Strength:
Rotating Tabata 20/10
L – Sit Holds (paralettes, hanging, etc.)  => Hollow Body after failure
Plank Holds

Metcon:
18 mins to Complete but not for time:
5 Complexes of 5 Reps without letting go of bar. Increase Load each set
Hang Power Clean + Sq. Clean + Push Jerk + Thruster
*Record weights for each set*

Elite Competition Class
1. Squat Clean
4 Rep Max touch n’ go

2. Front Squat
8 x 4 +5 lbs

3. Strength Conditioning
40 GHD Sit Ups
400 M Run
20 Clean 225/155
400 M Run