CF
Warm-up:
Run 400m
40 Empty Bar Hang Power Cleans
Row 500m
Strength:
Power Snatch 5×5
Touch and Go & Heavier than last time.
Metcon:
RX
4 Rounds:
AMRAP 3:00
12 Hang Squat Cleans 155/105lbs
12 Ring Dips
Max HSPU in remaining time.
Rest 2:00
Scaled
4 Rounds:
AMRAP 3:00
12 Hang Squat Cleans 115/75lbs
12 Ring Dips or Banded Ring Dips
Max Push-ups in remaining time.
Rest 2:00
Sidework (optional):
A. Gymnastics
For Time
40-30-20-10
Push Ups
Run 400m
B. Accessory
Overhead Walking Lunge Steps
5×12
Load a Barbell AHAP while still completing Unbroken.
CF LITE
Warm-up:
Run 400m
40 Empty Bar Hang Power Cleans
Row 500m
Strength:
3 Rounds:
12 Ring Rows
24 Walking Lunges with DB
48 sec. plank hold
Metcon:
4 Rounds:
AMRAP 3:00
12 DB Squat Cleans
12 Ring Dips or Banded Ring Dips or Bench Dips
Max HR Push-ups in remaining time.
Rest 2:00
