Warm-up
4 Rounds:
8 DB Snatches
100m Run
MetCon
RX
For Time:
15 Power Snatch, 75/55lbs
800 Run
15 Power Snatch, 95/65lbs
800m Run
15 Power Snatch, 115/75lb
(RX+ power snatch: 95/65lbs, 115/75lbs, 135/95lbs)
SCALED
For Time:
15 Clean & Jerk, 75/55lbs
2k Bike
15 Clean & Jerk, 95/65lbs
2k Bike
15 Clean & Jerk, 115/75lb
Strength
Find a 5RM Hang Squat Snatch
(RX+ find 5RM in the 12min. immediately following the MetCon)
Competition Side Work
5 Rounds For Time:
60 Double-unders
5 Bar Muscle-ups
Rest 60sec.
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
100ft. Bottom’s Up KB Carry (each arm)
8-10 Single Arm Overhead DB Press (each arm)
MetCon
AMRAP 10 Minutes:
10 DB Push Press
10 DB Stationary Lunges
10 Burpees
Accessory
3 Rounds:
20 Reverse Snow Angels (slow & controlled)
(rest as needed between rounds)