09202017

Part A: "Gwen"
15-12-9 reps for max load:
Clean & jerk
*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Rest as needed between sets.

Part B: Flexibility and Core
1) 3 Sets of PNF Banded Hamstring Stretch
Relax 20 seconds/Contract 10 seconds/Relax 20 seconds/Contract 10 seconds/Relax 20 seconds

2) 3 sets
30 second Butterfly Stretch
15 second Middle Split Stretch

3) 3 sets
15 Hollow Rocks
15 Arm Haulers

RSVP for class here --> https://cfrittenhouse.sites.zenplanner.com/calendar.cfm