Warm-up
3 Rounds:
30 Jumping Squats
15 Good Mornings
15 Push-ups
Strength
For Time:
Accumulate 40 Reps of Touch & Go Power Snatch @75%
(fewest sets possible w/ nothing 3 reps or less, 10min. time cap)
MetCon
RX
3 Rounds For Time:
15 Handstand Push-ups
15 Overhead Squats, 115/75lbs
15 Bar Facing Burpees
(RX+ 135/95lb OHS)
SCALED
3 Rounds For Time:
15 HR Push-ups
15 Overhead Squats, 95/65lbs
15 Burpees
Competition Side Work
Choose ONE of the following based on perceived weaknesses.
A.
4 Rounds For Time:
15/12 Calorie Bike
15 Deadlift, 225/155lbs
Rest 3min.
B.
3 Rounds:
Max Set Unbroken Push Jerks, 165/115lbs
Rest 2min.
(25 rep cap per rnd)
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
12 Goblet Squats
12 Stationary Lunges with DB's/KB's
MetCon
For Time:
40 Wallball
20 Burpees
30 Wallball
15 Burpees
20 Wallball
10 Burpees
Accessory
4 Rounds:
30-40sec. Hollow Rock Hold
10 Single-arm DB Row (each arm)
