Warm-up
30/20 Calorie Bike (HARD)
-then-
Puppy Dog Stretch, 2min.
-then-
2 Rounds:
10 Hang Squat Clean, 95/65lbs
10 Split Jerk, 95/65lbs
Strength
Split Jerk 6×3 @70-80%
MetCon
AMRAP 9 Minutes:
30 Wallballs, 20/14lbs
20 Pull-ups
10 Power Clean, 135/95lbs
Side Work (optional)
Choose TWO of the following based on perceived weaknesses
A. 3 Rounds:
25 Air Squats
Max Squat Hold
2min. Rest
B. 4 Rounds:
1min. Max D-ball/Sandbag Cleans - AHAP
2min. Rest
C. 6 Rounds For Time:
20/12 Calorie Bike
2min. Rest
CF LITE
Warm-up
Same As Class
Strength
3 Rounds:
6-10 Ring Dips
5 Wall Walks
6-10 Pistols
MetCon
Advanced
AMRAP 9 Minutes:
30 Wallballs
20 HR Push-ups
10 DB Power Clean
Intermediate
AMRAP 9 Minutes:
21 Wallballs
14 HR Push-ups
7 DB Power Clean
