Warm-up
3 Rounds w/ a Empty Barbell:
10 Power Position Squat Snatch
10 Snatch Balance
500m Row
Strength
Find a 1RM Squat Snatch
MetCon
RX
21-15-9 Reps For Time:
Power Cleans, 115/75lbs
Handstand Push-Ups
SCALED
21-15-9 Reps For Time:
Power Cleans, 95/65lbs
Deficit Push-ups, 4/2"
Side Work (optional)
For Time:
150/100 Calorie Bike
3 Scores:
checkpoint 1: 50/25cal.
checkpoint 2: 100/50cal.
checkpoint 3: 150/100cal.
CF LITE
Warm-up
3 Rounds:
20 Goblet Squats
400m Run
Strength
5 Rounds:
10 DB Push Press
30sec. Chin Over Bar Pull-up Hold
(add weight to make it harder if needed)
30 Russian KB Swings
MetCon
21-15-9 Reps For Time:
DB Power Cleans
HR Push-ups
Calorie Row
