Warm-up
3 Rounds w/ an empty bar
10 Behind the Neck Snatch Grip Push Press
10 Power Position Power Snatch
10 Overhead Squats
10 Calorie Row or Bike
Strength
Squat Snatch Complex 4x3
Power Position Snatch + Low Hang Snatch + Snatch from Ground
MetCon
RX
4 Rounds For Time:
20/15 Calorie Bike
15 Hang Power Cleans, 115/75lbs
Rest 2min.
SCALED
- 95/65lb cleans or less
Side Work (optional)
Death by 10m Farmers Carry
100/70lb DB's
CF LITE
Warm-up
3 Rounds:
10 DB Push Press
10 KB Swings
10 PVC Overhead Squats
10 Calorie Row or Bike
Strength
4 Rounds:
20 KB Swings
10 DB Strict Press
20 DB Walking Lunges
MetCon
6 Rounds For Time:
10/7 Calorie Row
10 DB Hang Power Cleans
Rest 1min.
