Warm-up
150 Double-unders
-then-
2 Rounds:
20 OH Walking Lunges, 45/35lb plate
20 Empty Bar Good Mornings
20 Handstand Push-ups
Strength
Split Jerk 8×1 @80-90%
MetCon
30-20-10 Reps For Time:
Box Jump-overs, 24/20″
Wallballs, 20/14lbs
Clean & Jerk, 95/65lbs
SCALED
-lower box
-lighter med. ball/barbell
Side Work (optional)
Choose TWO of the following based on perceived weaknesses
A. Accumulate 10 Minutes:
Squat Hold
B. 3 Rounds For Time:
20 KB Snatch, 53/35lbs
10 Double Overhand Axle Bar Deadlift, 185/135lbs
90sec. Rest
C. For Time:
400m Run x2
200m Run x2
100m Run x2
50m Run x2
*Rest is twice as long as the run takes.
CF LITE
Warm-up
Same As Class
Strength
Alt. EMOM for 12 Minutes:
30sec. Dead Hang from Pull-up Bar
30sec. HR Push-ups
MetCon
30-20-10 Reps For Time:
Box Jump-overs
Wallballs
KB Swings
