Warm-up
2min. Banded Glute Activation
30 Empty Bar Good Mornings
-then-
2 Rounds:
12 DB Push Press (light)
24 Calorie Row
Strength
Find a 1RM Back Squat
MetCon
3 Rounds For Time:
12 DB Thrusters, 45/25lbs
6 Bar Muscle-ups
3 Power Cleans, 185/125lbs
(RX+ 150/100lb stone, d-ball or sandbag clean)
Scaling
-less weight on thrusters and cleans
-sub x2 CTB pull-ups for bar mu's
Side Work (optional)
For Time:
100 Bar Facing Burpees
CF LITE
Warm-up
Same As Class
Strength
4 Rounds:
6-8 KB Deadlift
10-15 Push-ups
15-20 KB Swings
10-15 Strict Toes to Bar
MetCon
3 Rounds For Time:
12 DB Thrusters
6 Strict Pull-ups
3 Man-makers
*Man-maker =
DBs to floor, kick back, push-up, row left, row right, jump feet in, power clean, push press.
