Warm-up
3 Rounds:
20sec. Handstand Hold
15 Goblet Squats
300m Row
Strength
For Time:
Accumulate 30 Reps of Touch & Go Power Cleans @80%
(fewest sets possible w/ nothing 3 reps or less, 10min. time cap)
MetCon
RX
3 Rounds For Time:
21 Box Jumps, 24/20″
15 Calorie Row
9 Deadlifts, 275/185lbs
(RX+ 315/205lb deadlift)
SCALED
3 Rounds For Time:
21 Box Jumps, 20/16″
15 Calorie Row
9 Deadlifts, 225/155lbs
Competition Side Work
Choose ONE of the following based on perceived weaknesses.
A.
AMRAP 3 Minutes x4:
250/200m Row
20 DB Snatch, 55/35lbs
Max CTB Pull-ups in remaining time
Rest 2min. between AMRAP's
(RX+ 70/45lb DB snatch)
B.
3 Rounds: (30 rep cap)
Max Set Unbroken Overhead Squats, 135/95lbs
Rest 2min.
(RX+ 155/105lb OHS)
CF LITE
Warm-up
Same as class
Strength
Every 3 Minutes for 15 Minutes:
2-3 DB Strict Press
MetCon
AMRAP 3 Minutes:
Mac Calorie Bike
-rest 4min. then-
AMRAP 8 Minutes:
5 Strict Pull-ups
10 HR Push-ups
