Warm-up
5-10min. Mobility (coaches choice)
-then-
2 Steady Rounds:
15 HR Push-ups
15 Calories Bike
15 Box Jumps (step down)
Strength
4 Rounds For Reps:
30sec. Max Power Clean & Push Jerk @65%
90sec. Rest
*Work on T&G reps.
MetCon
AMRAP 10 Minutes:
12 Sumo Deadlift High Pull, 95/65lbs
9 Bar Facing Burpees
6/4 Bar Muscle-ups
Side Work (optional)
5 Rounds For Time:
20 DB Snatch, 50/35lbs
12 Toes-to-bar
Rest 1min.
CF LITE
Warm-up
Same as Class
Strength
3 Rounds:
8 KB Romanian Deadlift
8 DB-SA Row (left)
8 DB-SA Row (right
45sec. Side Plank Hold (left)
45sec. Side Plank Hold (right)
MetCon
AMRAP 10 Minutes:
10 KB Sumo Deadlift High Pull
10 Burpees
10 Ring Rows
