Warm-up
1 Round - AFAP:
30/20 Calorie Row
-then-
Calf Stretch, 2min./side
-then-
3 Steady Rounds:
1min. Banded Glute Activation
15 Russian KB Swings
Strength
Deadlift 10×3 @65%
(speed work)
MetCon
For Time:
12 Clean & Jerk, 165/115lbs
50 Double-unders
9 Clean & Jerk
50 Double-unders
6 Clean & Jerk
50 Double-unders
SCALED
-ligher barbell
-lateral bar hops for DU's
(no single-unders)
Side Work (optional)
Choose TWO of the following based on perceived weaknesses
A. Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1
B. 8 Rounds:
50ft. Prowler Push - Light Weight/Sprint
C. For Time:
24 KB Swings, 53/35lbs
12 Ring Dips
30sec. Rest
20 KB Swings
10 Ring Dips
30sec. Rest
16 KB Swings
8 Ring Dips
30sec. Rest
12 KB Swings
6 Ring Dips
CF LITE
Warm-up
Same As Class
Strength
5 Rounds:
4-6 KB Deadlift
60sec. Max Rep HR Push-ups
20 Lunges w/ DB's
8-10 DB Strict Press
MetCon
For Time:
12 DB Burpees
50 Mountain Climbes
9 DB Burpees
50 Mountain Climbers
6 DB Burpees
50 Mountain Climbers