WARM UP:
Catalyst warm-up before class
2 Steady Rounds:
15 Push-Ups
10 Burpees
15 Box Jumps
2 min/side of Ankle Mobility Stretch- Banded
2 min/side of Hip Flexor stretch with band

STRENGTH/SKILL:
Accumulate 40 Reps of Touch and Go Power Cleans @75% of your 1RM
This is “For Time” AND “Fewest Sets Possible”.

CONDITIONING:
Rx
AMRAP 20min:
7 Hang Power Cleans (135/95lbs)
14 AbMat Situps
28 Wall Balls (20/14lbs)

Scaled
AMRAP 20min:
7 Hang Power Cleans any weight
14 AbMat Situps
28 Wall Balls any weight

WARM UP:
Catalyst warm-up before class
3 Rounds:
15 Goblet Squats 53/35lbs
12 Pull-Ups
Mobility:
Hip flexor stretch with band - 1 minute per side
Downward Dog into Cobra - 5 reps

STRENGTH/SKILL:
Silverback Shrug
3 sets of 5 reps

CONDITIONING:
Rx
10 Rounds For Time:
5 Front Squats 135/75lbs
5 Push Jerk
5 Strict Handstand Push Ups

Scaled
10 Rounds For Time:
5 Front Squats 115/55lbs
5 Push Jerk
5 Kipping handstands or pikes from a box

Post Metcon:
10 Minutes to find a 3RM Deadlift

Due to a larger than expected number of individuals interested in our program, we have decided to add a second February Novice class in; Class A will run Tuesdays at 5:00PM and Fridays at 6:15PM, Class B will run Thursdays at 5:45PM and Sundays at 10:15AM. Class A is FULL, Class B has two spots remaining. if you would like to join our next Novice program please contact us asap to register as space is limited.

If you are interested in trying out our program please keep an eye out for the March registration at the beginning of February.