Warm-up
Calves & Ankles Mobility
(coaches choice)
-then-
3 Rounds:
30 Double-unders
20 Air Squats
10 Push-ups
Strength
Back Squat 5×5 @60%
MetCon
AMRAP 7 Minutes:
6 Hang Squat Clean Thrusters, 95/65lbs
12/10 Calorie Row
(RX+ 115/75lb thrusters)
Scaling
-less weight on thrusters
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 40 Minute Run @Steady Pace
(RX+ HR plus/minus 5 beats per min. from 180-age)
B. Ring Dips:
3×3 Strict (slow & controlled)
3×3 Strict (as fast as possible)
3×5 Kipping (as fast as possible)
Rest as needed
C. Weighted Glute Ham Raises 6×5
(hug a plate or medball, control the way down and then fire up)
CF LITE
Warm-up
Same as class
-sub single-unders for DU's
Strength
4 Rounds:
8-10 DB Push Press
20 KB Swings
5-7 Strict Pull-ups
MetCon
AMRAP 7 Minutes:
6 DB Hang Squat Clean Thrusters
10/8 Calorie Bike
