Warm-up
3 Rounds:
50 Double-unders
10 Strict Pull-ups
10 Good Mornings
(scaled DU's to 100 single-unders as needed)
Strength
Find a 5RM T&G Power Clean
MetCon
RX
4 Rounds For Time:
15 Deadlifts
15 CTB Pull-ups
Rest 2min.
SCALED
4 Rounds For Time:
15 Deadlifts
15 Pull-ups
Rest 2min.
(use band or ring rows as needed to scale pull-ups)
Deadlift Weights:
RX+ 185/125lbs, 225/155lbs, 275/185lbs, 315/205lbs
RX 135/95lbs, 165/115lbs, 205/135lbs, 245/155lbs
SCALED 115/75lbs, 135/95lbs, 155/115lbs, 185/135lbs
Competition Side Work
For Time:
150/100 Calorie Bike
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
10-12 Ring Rows
60sec. Plank Hold
MetCon
AMRAP 4 Minutes x3:
5 Strict Pull-ups
10 Jumping Lunges
15 HR Push-ups
(rest 60sec. between AMRAP's)
Accessory
8 Rounds:
30sec. Hanging L-sit
Rest 30sec.
