Warm-up:
3 Rounds:
12 DB Thrusters
200m Run
Strength
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(Heavier than last time)
LITE:
EMOM for 10mins
5 Heavy DB Power Clean + Push Press (or Jerk)
Met-Con
Rx:
2 Rounds:
60/45 Calorie Row (Rx+ = Bike)
50 Weighted Sit-ups (45/25)
40 Kettlebell Swings 70/53lbs
Scaled:
2 Rounds:
60/45 Calorie Row
50 Weighted Sit-ups
40 Kettlebell Swings 53/35lbs
Lite:
2 Rounds:
60/45 Calorie Row
50 Ab-mat sit-ups
40 Kettlebell Swings
Sidework:
3 Rounds:
AMRAP 2 Minutes
Max Burpees to 12″ Target
Rest 1 Minute
AMRAP 2 Minutes
Rope Climbs
Rest 1 Minute
