Warm-up
Hips & Quads Mobility
(coaches choice)
-then-
3 Rounds:
5 High Box Jumps (step down)
10 Hang Power Clean, 95/65lbs
5 Push Jerk, 95/65lbs
Strength
Back Squats 4×8 @60%
MetCon
AMRAP 15 Minutes:
6 Power Cleans, 185/125lbs
12 Pull-ups
18/12 Calorie Bike
(RX+ 150/100lb stone, d-ball or sandbag clean)
Scaling
-less weight on power cleans
-band assisted pull-ups
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. Death by Rope Climbs
B. DB Thrusters 4×12 - AHAP
CF LITE
Warm-up
Same as class
-use light DB's for cleans/push jerks
Strength
4 Rounds:
6-8 Single-arm DB Strict Press
25 KB Swings
MetCon
AMRAP 15 Minutes:
6 DB Power Cleans
6 Strict Pull-ups
12 Calorie Row
