Warm-up
Hip Mobility
(coaches choice)
-then-
3 Rounds:
400m Run
20 Dual DB Front Rack Lunges

Strength
Work Up to a Heavy Front Squat Single
-then-
EMOM 6 Minutes:
1 Rep @80% of the heavy single

MetCon
RX
For Time:
200m Run
40 DB Snatches
400m Run
30 DB Snatches
800m Run
20 DB Snatches

RX = 55/35lb DB
SCALED = 45/25lb DB or less

Side Work (optional)
AMRAP 7 Minutes - Climb the ladder:
1,2,3,4,5 etc.
Unbroken Muscle-ups
*if you fail on a given set, restart from 1

CF LITE

Warm-up
Hip Mobility
(coaches choice)
-then-
5 Rounds:
.5k Bike
10 Walking Lunges

Strength
4 Rounds:
8 KB Romanian Deadlift
10 Russian Step-ups (each leg)
10 DB Push Press

MetCon
For Time:
100m Run
30 DB Snatches
200m Run
20 DB Snatches
400m Run
10 DB Snatches

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