Warm-up
Calve/Ankle Mobility
(coaches choice)
-then-
AMRAP 5 Minutes:
Unbroken Double-unders in sets of 30
Strength
Back Squat 3×5 @75-85%
(no oly’s, belt, or sleeves)
MetCon
RX
3 Rounds For Time:
25 Sumo Deadlift High Pull, 95/65lbs
25 Box Jumps, 24/20″
SCALED
3 Rounds For Time:
25 Sumo Deadlift High Pull, 75/55lbs
25 Box Jumps, 20/16″
Side Work (optional)
3 Rounds:
20sec. DB Strict Press Hold at the top
Straight into Max Set of DB Strict Press
(each DB should be 25% of your 1RM barbell strict press)
Use weight from week 1, beat your scores.
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
20 DB Seesaw Press
20 DB Front Rack Lunges
MetCon
3 Rounds For Time:
400m Run
30 V-ups
Accessory
Every 3 Minutes for 12 Minutes:
2 Turkish Get-ups (each arm)