Warm-up
Banded Overhead Distraction, 2min./side
-then-
2 Steady Rounds:
20 Wallballs
30 Calorie Bike
Strength
EMOM For 10 Minutes:
1 Clean Complex @70%+
RX
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
SCALED
Power Clean + Push Jerk + Hang Squat Clean + Push Jerk
MetCon
Every 3 Minutes Until Failure:
200m Run
15 Deadlift, 185/125lbs
4 Push-ups
*Add 4 additional Push-ups each round
(4,8,12,etc…)
SCALED
-less weight or reps on deadlifts
Side Work (optional)
Push Jerk 5×5 @70%
CF LITE
Warm-up
Same as Class
MetCon
Every 5 Minutes for 35 Minutes:
500m Row
8 Strict Pull-ups
12 Toes to Bar
16 Push-ups
