Warm-up
3 Rounds:
10 Hang Power Clean
10 Push Jerks
10 Snatch Balance
Strength
"OLY Total"
Find a 1RM Squat Snatch
-then-
Find a 1RM Clean & Jerk
(no more then 3 attempts once over 90% of current 1RM)
MetCon
For Time:
5k Row
Side Work (optional)
"Death by 5' Handstand Walk"
(set up a turn around spot when necessary)
CF LITE
Warm-up
3 Rounds:
10 Russian KB Swings
10 HR Push-ups
10 Goblet Squats
Strength
4 Rounds:
6-8 DB Push Press
20 Walking Lunges w/ KB's
8-10 Ring Rows
MetCon
AMRAP 20 Minutes:
1k Bike
1min. Rest
