Warm-up
3 Rounds:
250m Row
12 Hang Squat Snatch
20 HR Push-ups
Strength
3 Rounds:
1 Squat Clean + Max Rep Hang Squat Cleans
@70% of 1RM Squat Clean
(rest 3-4min. between rounds)
MetCon
RX
AMRAP 10 Minutes:
5 Squat Snatch, 115/75lbs
25 Double-unders
(RX+ 145/100lb snatch)
SCALED
AMRAP 10 Minutes:
5 Squat Snatch, 95/65lbs
50 Single-unders
Competition Side Work
Choose ONE of the following based on perceived weaknesses.
A.
3 Rounds For Time:
400m Run
25 Alt. Pistols
Rest 3min.
(RX+ 40 pistols)
B.
8 Rounds For Time:
20/15 Calorie Ski
Rest 2min.
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
8 DB Step ups (each leg)
8 Single-arm DB Row (each arm)
MetCon
3 Rounds For Time:
10 Bar Facing Burpees
10 Empty Bar Thrusters
10 Russian KB Swings, AHAP
Accessory
Every 2 Minutes for 10 Minutes:
8 DB Bench Press