Warm-up
3 Rounds:
20sec. Handstand Hold
15 Goblet Squats
300m Row
(scale handstand hold to push-up hold as needed)
Strength
For Time:
Accumulate 50 Reps of Touch & Go Power Cleans @70%
(fewest sets possible w/ nothing 3 reps or less, 10min. time cap)
MetCon
RX
AMRAP 12 Minutes
4 Wall Walks
12 Sit-ups
6 Overhead Squats 165/110lbs
(RX+ 205/135lb OHS)
SCALED
AMRAP 12 Minutes
8 HR Push-ups
12 Sit-ups
6 Overhead Squats 135/95lbs
Competition Side Work
Choose ONE of the following based on perceived weaknesses.
A.
6 Rounds For Time:
15/10 Calorie Bike
20 Box Jump-overs, 24/20″
Rest 60sec.
B.
3 Rounds:
Max Set Unbroken Push Jerks, 135/95lbs
Rest 2min.
(35 rep cap per set)
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
8 Single-leg KB Romanian Deadlift (each leg)
(rest as needed between sets)
MetCon
2 Rounds For Time:
30/20 Calorie Bike
60 KB Swings
60 Goblet Squats
Rest 1:1
Accessory
3 Rounds:
12-15 Barbell Roll-outs
20 Reverse Snow Angels (slow & controlled)
