Warm-up
400m Run
(easy 200m jog out, get back as fast as you can)
-then-
Shoulder Mobility
(coaches choice)
-then-
2 Rounds:
20 Romanian Deadlifts, 95/65lbs
60 Double-unders
Strength
Deadlift 3x3 - AHAP
MetCon
AMRAP 6 Minutes:
9 Deadlift, 115/75lbs
7 Hang Power Snatch, 115/75lbs
5 Overhead Squats, 115/75lbs
(RX+ 135/95lb barbell)
SCALED
-less weight on barbell
Side Work (optional)
Choose TWO of the following based on perceived weaknesses
A. Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1
B. 4 Rounds:
100ft. Prowler Push - Heavy AF
(rest as needed)
C. 3 Rounds For Time:
20 Box Jump-overs, 24/20″
20 Push Jerks, 135/95lbs
2min. Rest
CF LITE
Warm-up
Same As Class
-use KB's for romanian deadlifts
Strength
3 Rounds:
20 Single-arm OH DB Lunges
6-8 Single-arm DB Row (each side)
10-15 Leg Lowering
MetCon
AMRAP 6 Minutes:
9 KB Sumo Deadlift
7 KB Swings
5 Goblet Squats
