Warm-up
Ankle Mobility, 5min.
(coaches choice)
-then-
3 Steady Rounds:
6 Strict Pull-ups
18 Sit-ups
18 Calorie Row
Strength
Find 5RM Back Squat
MetCon
3 Rounds For Time:
9 Power Snatch, 155/105lbs
9/6 Muscle-ups
(RX+ 185/125lb snatch)
SCALED
-less weight on snatch
-x2 ring dips for MU's
Side Work (optional)
10min. Forward Sled Drag
(steady walk the entire time)
CF LITE
Warm-up
Same as Class
Strength
4 Rounds:
6-8 DB Strict Press
6-8 Single-leg Hip Bridge (each leg)
100ft. Bottom’s Up KB Carry (each arm)
MetCon
3 Rounds For Time:
1k Bike
6 Man-makers
12 Seated Ring Dips
*Man-maker = DB's to ground, kick back, push-up, row left, row right, jump feet in, power clean, push press.
