Warm-up
800m Run
50′ Duck Walk
25 Dislocates
25 Gymnastic Kips
Strength
Squat Clean Complex 5×2
Power Position Clean + Low Hang Clean + Clean from Ground
(jerk the last rep of each complex, 2 total jerks per set)
MetCon
RX
2 Rounds For Time:
20 DB Hang Clean & Jerks, 55/35lbs (each hand)
20 Alternating Pistols
400m Run
SCALED
-45/25lb DB's
-x2 air squats
Side Work (optional)
Sled Push 5x50ft HAF!
Rest as needed
CF LITE
Warm-up
400m Run
1min. Squat Hold
15 Dislocates
1min. Hollow Hold
15 Dislocates
1min. Superman Hold
Strength
Alternating Every 2 Minutes for 18 Minutes:
45-60sec. Handstand Hold
10-12 Ring Rows
45-60sec. Hollow Hold
MetCon
4 Rounds For Time:
10 DB Hang Clean & Jerks
20 Air Squats
200m Run
