Warm-up
30 Empty Bar Hang Power Snatch
(aim for unbroken)
-then-
Max Unbroken Handstand Hold
20 Clapping Push-ups
30 Sit-ups
Strength
Push Press 4×2 @90%
MetCon
4 Rounds For Time:
40 Double-unders
10 Shoulder to Overhead, 135/95lbs
5/3 Muscle-ups
SCALED
-x2 single-unders for DU's
-ligher barbell
-x2 ring dips for MU's
Side Work (optional)
Choose TWO of the following based on perceived weaknesses
A. AMRAP 1 Minute x5:
30sec. Empty Bar Overhead Squat Hold
Max OHS in remaining time
1min. Rest Between AMRAP's
B. Alternating EMOM 12 Minutes:
10 Double KB Push Press, 35/26lbs
10 Double KB Hang Cleans, 35/26lbs
50ft Sandbag/D-ball Carry - AHAP
C. 6 Rounds For Time:
25/18 Calorie Row
90sec. Rest
CF LITE
Warm-up
Same As Class
Strength
4 Rounds:
6-8 DB Bench Press
6-8 KB Romanian Deadlift
30-45sec. Side Planks (each side)
MetCon
4 Rounds For Time:
40 Mountain Climbers
10 DB Push Press
10 Bench Dips
