Warm-up
Classic Calf Stretch, 2min./side
-then-
3 Rounds:
10 Push Press
20 Sit-ups
30 Calorie Row
Strength
5 Rounds For Max Reps:
30sec. Power Snatch Singles @65%
Rest 2min. 30sec.
(drop and reset each rep)
LITE
3 Rounds
6-8 Deadlifts
8-10 Russian Step-ups (each leg)
MetCon
RX
AMRAP 20 Minutes
18/15 Calorie Row
15 Power Snatch, 75/55lbs
12 Bar Facing Burpees
(RX+ 95/65lb snatch)
SCALED
AMRAP 20 Minutes
15/12 Assault Bike Calories
15 Clean & Jerk, 75/55lbs
12 Burpees
LITE
AMRAP 15 Minutes:
5 Man-makers
100m Run
10 Burpees
100m Run
Manmaker = DB’s to floor, kick back, push-up, row left, row right,
jump feet in, power clean DB’s, push press
Cool Down
Saddle, 3min.
Competition Side Work
8 Rounds For Time:
200m Run
15 Pull-ups
Rest 90sec.
(RX+ 20 pull-ups)
LITE Side Work
3 Rounds
6-8 Barbell Roll-outs
Rest 2min.