Warm-up
Banded Overhead Distraction, 2min./side
-then-
5 Steady Rounds:
20sec. Handstand Hold
200m Row
Strength
T&G Deadlift 3x12 - AHAP
MetCon
3 Rounds For Time:
15 Dual DB Clean & Jerk, 50/35lb (each hand)
200m Run
SCALED
-less weight on C&J
Side Work (optional)
5 Rounds For Reps:
1min. Max Muscle-ups
Rest 1min.
1min. Max Squat Snatch, 95/65lbs
Rest 1min.
(RX+ 115/95lb barbell)
CF LITE
Warm-up
Same as Class
Strength
3 Rounds:
6-8 KB Romanian Deadlift
100m Suitcase Carry (switch arms halfway)
1min. Max Rep HR Push-ups
MetCon
5 Rounds For Time:
10 Dual DB Clean & Press
100m Run
