Warm-up
3 Rounds:
20 Box Jump-overs
15 Calorie Row or Bike
10 Overhead Squats
Strength
EMOM for 10 Minutes:
1 Squat Clean & Jerk @80%
MetCon
RX
AMRAP 20 Minutes:
10 Power Snatch, 75/55lbs
25 Double-unders
100m Run
SCALED
AMRAP 20 Minutes:
10 Clean & Jerks, 75/55lbs
50 Single-unders
100m Run
Competition Side Work
"Flush"
20-40 minutes on the bike at a comfortable pace.
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
15 Ring Dips
45-60sec. Handstand Hold (accumulated)
MetCon
3 Rounds For Time:
400m Run
10 Strict Handstand Push-ups
10 Strict Pull-ups
20 Goblet Squats
Accessory
Accumulate 4 Minutes:
Hanging L-sit
(10min. cap)