Warm-up
Couch Stretch, 2min./side
-then-
3 Steady Rounds:
500m Row
10 Handstand Push-ups/15 HR Push-ups
(work on perfect reps)
Strength
Back Squat 5×5 @90%+ of 5RM
(add 5lbs from last week)
MetCon
For Time:
25 Strict Handstand Push-ups
50 Toes-to-bar
800m Run
75 Push Press, 75/55lbs
150 Double-unders
SCALED
-kipping HSPU's
-knees to elbows for TTB
-less weight on push press
-lateral bar hops for DU's
Side Work (optional)
5 Rounds For Reps:
1min. Max Power Snatch Singles @60-75%
Rest 2min.
CF LITE
Warm-up
Same as Class
Strength
Alt. Every 2 Minutes for 18 Minutes:
6-8 KB Deadlift
6-8 DB Bench Press
60sec. Jump Rope Practice
MetCon
For Time:
25 HR Push-ups
50 Hanging Knee Raises
400m or 800m Run
75 DB Push Press
150 Lateral Bar Hops
