We call him the Janitor cause Coach Spencer cleans like it’s his job

CF Advanced class
Time under tension Front squat
12-15 second decent. Once you are at the bottom, drop the weight. Clean it back to the rack, rest to the top of the minute. Complete for 7 total minutes.
50% 1RM
then
“Jackie”
For time:
1000 meter row
50 Thrusters (45 lbs)
30 Pull-ups

CF Beginner Class (7:30p)
Clean practice
then
7 minute AMRAP (As Many Rounds As Possible) ladder

3 med ball squat clean
3 push up
6 med ball squat clean
6 push up
9….
9….

continue increasing by 3’s until the 7 minutes is up