Parent’s Night Out is this Saturday from 6-10pm. $25 per child. You must sign up by Thursday night. Contact bethanycfsq@gmail.com to RSVP. 

Free Olympic Weightlifting classes all April long! The new schedule opens up next week. You must sign up just like you would for CF classes.

Warmup
Jump Rope 3 Minutes

3 Sets
2 Getups per side
5 Down dog Push-ups
10 Kettlebell Swings

Lift
Levels 3/4
3-3-3-3-3
Clean Pulls
Work sets should START at your current max clean and add weight every set after.

2-2-2-2-2
Power Cleans 
Work up to a heavy but technically proficient double.

Level 2
Clean Progression and Power Clean practice 

Levels 0/1
Clean Progression and Kettlebell Power Swings

Watch some Catalyst athletes clean, PC and clean pull:

Conditioning
AFAP (7 minute limit)

50 Strict Push-ups 
50 Burpees