CF
Warm-up:
3 Steady Rounds:
12 Hang Cleans /75lbs
18 Push Ups
24/18 Calorie Bike or Row
Strength:
Find 1RM Power Clean
Metcon:
3 Rounds:
10 Power Snatch 135/95lbs
20/12 Calories on Bike
30 Wallballs 20/14lbs
Side work (optional):
5 Rounds:
15 Deadlift 155/105lbs
50′ Handstand Walk
CF LITE
Warm-up:
3 Steady Rounds:
9 KB Swings
12 Push Ups
15 Calorie Bike or Row
Strength:
4 Rounds:
12 DB Power Cleans
12 Hanging Knee Raises
12 Reverse Snow Angels
Metcon:
3 Rounds:
12 Alt. DB Power Snatch
20/12 Calories on Rower
30 Wallballs
