Warm-up
Couch Stretch, 2min./side
-then-
3 Steady Rounds:
30sec. Squat Hold
15 Box Jumps (step down)
Strength
Front Squats 3×10 @60%
MetCon
AMRAP 3 Minutes x4:
3 Power Clean, 155/105lbs
6/4 Muscle-ups
9 Lateral Bar Burpees
Rest 2min. between AMRAP's
(RX+ 185/125lb cleans)
SCALED
-less weight on cleans
-less reps on MU's or x2 ring dips
-standard burpees
Side Work (optional)
3 Rounds:
2/1.6k Row
Rest 2min.
CF LITE
Warm-up
Same as Class
Strength
3 Rounds:
12-16 Goblet Alt. Reverse Lunges
8-10 Single-arm DB Row (each arm)
8-10 Alt. Goblet Lateral Lunges (each leg)
MetCon
AMRAP 3 Minutes x4:
3 DB Power Clean
6 Ring Push-ups
9 Burpees
Rest 2min. between AMRAP's
