Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
10 Strict Ring Rows
15 Sit-ups
10 Jumping Lunges
Strength
4 Rounds For Reps:
30sec. Max Power Snatches @65%
90sec. Rest
*Work on T&G reps.
MetCon
AMRAP 10 Minutes:
15 Pull-ups
15 Box Jump-overs, 24/20"
15 Push Jerks, 115/75lbs
Side Work (optional)
5 Rounds For Time:
40 Double-unders
15 KB Swings, 70/53lbs
10 Strict Handstand Push-ups
Rest 2min.
CF LITE
Warm-up
Same as Class
Strength
3 Rounds:
8-10 Ring Rows
40sec. Side Plank (left)
40sec. Side Plank (right)
15 Reverse Snow Angels (slow & controlled)
30-40sec. Hollow Hold
MetCon
AMRAP 10 Minutes:
15 HR Push-ups
15 Box Step-overs
15 DB Push Press
