Warm-up
5-10min. Mobility (coaches choice)
-then-
4 Steady Rounds:
10 Step-ups w/ DB's
10 Calorie Bike
Strength
Every 2 Minutes for 8 Minutes:
3 Misfit Snatch Complex @70%+
*Squat Snatch + OHS + Hang Squat Snatch + OHS
-OR-
Power Snatch + OHS + Hang Snatch
MetCon
AMRAP 2 Minutes x4:
DB Thrusters, 50/35lbs
Max Rep Double-unders
Rest 2min. between AMRAP's
*Thrusters Reps.
R1 = 25 reps, R2 = 20 reps, R3 = 15, R4 = 10
SCALED
-less weight on thrusters
-max single-unders
Side Work (optional)
Push Jerk 5×3 @85%
CF LITE
Warm-up
Same as Class
Strength
4 Rounds:
10 Russian Step-ups (each leg)
10 Strict Ring Dips
10-12 Barbell Roll Outs
MetCon
AMRAP 2 Minutes x4:
Wallball
Max Rep Mountain Climbers
Rest 2min. between AMRAP's
*Wallball Reps.
R1 = 20 reps, R2 = 15 reps, R3 = 10, R4 = 5
