Warm-up
3 Rounds:
8 Snatch Balance
10/8 Calorie Bike (Sprint)
12 Overhead Walking Lunges w/ plate
Strength
3 Rounds:
Max Rep Overhead Squats
Rest 3min. Between Sets
(scores are best set AND total reps across 3 sets)
Advanced = Bodyweight
Intermediate = 3/4 Bodyweight
Beginner = 1/2 Bodyweight or less
MetCon
For Time:
100 Calorie Bike
Side Work (optional)
For Time:
200m Overhead Plate Carry, 45/25lbs
200m Farmer Carry, 55/35lb DB's
CF LITE
Warm-up
Same As Class
-sub med-ball squat cleans for snatch balance
Strength
4 Rounds:
8-10 DB Z-press
10 Alt. DB Reverse Lunges (each leg)
30-45sec. Side Planks (each side)
MetCon
For Time:
100 Calorie Row
