_AT_6524.JPG

CF

Warm-up:
4 Rounds:
400m Run or 500m Row
20 Ab-mat situps
10 Empty Bar Overhead Squats

Strength:
Spend 20 minutes building to a heavy power clean and push jerk. 
Suggested rep scheme 5-5-5-3-3-3-1-1-1...etc. 

Metcon:
"Grace"
For time:
30 Clean and Jerks (135/95)

Sidework (optional): 
2k row for time. 
 

CF LITE

Warm-up:
4 Rounds:
400m Run or 500m Row
20 Ab-mat situps
10 Empty Bar Overhead Squats

Strength:
4 Rounds:
15 Ring Rows
15 HR push-ups
15 Walking Lunges

Metcon:
3 Rounds for Time:
10 DB Power Cleans and Press
10 Burpees
 


 

IMG_1641.JPG