Warm-up/Primer
RX
AMRAP 4 Minutes:
40 Double-unders
5 Power Cleans, 135/95lbs
(RX+ 155/105lb power clean)
SCALED
AMRAP 4 Minutes:
80 Single-unders
5 Power Cleans, 115/75lbs
MetCon 1
RX
4 Rounds For Time:
20 DB Snatch, 55/35lbs
20 Toes to Bar
(RX+ 70/45lb DB)
SCALED
4 Rounds For Time:
20 DB Snatch, 45/25lbs
20 Knees to Elbows
*DB snatch does not need to be alternating
MetCon 2
RX
AMRAP 4 Minutes x3:
2 Squat Cleans, 155/105lbs
1 Muscle-up
4 Squat Cleans
2 Muscle-ups
6,3,8,4,etc.
Rest 2min. and start over each AMRAP
(RX+ 185/125lb squat clean)
SCALED
AMRAP 4 Minutes x3:
2 Squat Cleans, 135/95lbs
2 Ring Dips
4 Squat Cleans
4 Ring Dips
6,6,8,8,etc.
Rest 2min. and start over each AMRAP
Competition Side Work
15 Rounds For Time:
200m Row
Rest 30sec.
CF LITE
Warm-up
AMRAP 4 Minutes:
40 Single-unders
10 KB Swings
MetCon
Every 10 Minutes for 40 Minutes:
1k Row
6 Toes to Bar
9 Pull-ups
12 Strict DB Press
