Warm-up
Couch Stretch, 2min./side
-then-
3 Steady Rounds:
15 Light Good Mornings
400m Run
Strength
Find 1RM Overhead Squat
MetCon
AMRAP 10 Minutes:
15 Calorie Row
15 Handstand Push-ups
15 Hang Power Snatch, 75/55lbs
(RX+ 95/65lb snatch)
SCALED
-DB push press for HSPU's
-empty bar for snatch
Side Work (optional)
For Time:
3k Row
CF LITE
Warm-up
Same as Class
Strength
4 Rounds:
6-8 DB Strict Press
8-10 Anchored Leg Lowing
MetCon
AMRAP 10 Minutes:
10 Calorie Bike
10 Dual DB Push Press
10 Dual DB Hang Clean
