ARFC 11.28.18

Announcements

Saturday’s 9am SKills Class will cover the Handstand Push-up
Pre-ordered Winter gear is in! See Coach Paul or Coach Bree to get your stuff!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm up #3 (No Measure)

2 rounds

50m forward jog

50m backwards jog

10 jumping squats

5 inch worms

20 sec handstand hold

Strength

Power Clean + Hang Clean + Jerk (1×1)

Build to heavy complex
10 mins

Strength

10 EMOM

PC + HC + Jerk

@ 75% Of Complex

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

100m Run

15 T2B

10 HSPU

5 Squat Cleans 135/95

Cool Down

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