Warm-up
AFAP:
50/40 Calorie Row
-then-
OH Banded Distraction, 2min./side
-then-
3 Steady Rounds:
15 Double KB Sumo Deadlift
10 Banded Good Mornings
Strength
Deadlift 3x3 - AHAP
MetCon
4 Rounds For Time:
9 Deadlifts, 225/155lbs
15 Push-ups
SCALED
-lighter barbell
Side Work (optional)
Choose TWO of the following based on perceived weaknesses
A. Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1
B. 5 Rounds:
100ft. Backward Sled Drag - Moderate Weight
Rest as needed
C. For Time:
20/15 Calorie Bike
10 Squat Snatch, 115/75lbs
2min. Rest
16/12 Calorie Bike
8 Squat Snatch, 135/95lbs
2min. Rest
12/8 Calorie Bike
6 Squat Snatch, 155/105lbs
2min. Rest
8/6 Calorie Bike
4 Squat Snatch, 175/115lbs
CF LITE
Warm-up
Same As Class
Strength
Alternating Every 90 Seconds for 9 Minutes:
45sec. Hollow Hold
45sec. Farmers Hold
MetCon
4 Rounds For Time:
15 KB Deadlifts
15 HR Push-ups
