Warm-up
Couch Stretch, 2min./side
-then-
3 Steady Rounds:
12 Good Mornings
12 Pause Goblet Squats
Strength
Back Squat 5×5 @90% of 5RM
MetCon
AMRAP 10 Minutes:
50 Double-unders
10 Push Jerk, 155/105lbs
5 Bar Muscle-ups
(RX+ 185/125lb barbell)
SCALED
-bar hops for DU’s
-less weight on barbell
-x2 CTB pull-ups for MU’s
Side Work (optional)
5 Rounds for Reps:
1min. Max Power Clean Singles @60-75%
2min. Rest
CF LITE
Warm-up
Same as Class
MetCon
5 Rounds For Reps:
90sec. Max Calorie Row
30sec. Rest
90sec. Max KB Swings
30sec. Rest
90sec. Max Calorie Bike
30sec. Rest
90sec. Max Push-up Hold on Rings
30sec. Rest
