Warm-up
5 Rounds:
20/15 Calorie Row
10 DB Front Squats
10 Sit-ups
Strength
EMOM for 10 Minutes:
1 Squat Clean & Split Jerk @80%
MetCon
RX
4 Rounds For Time:
12 DB Deadlifts, 35/15lbs
9 DB Hang Power Cleans, 35/15lbs
6 DB Push Jerks, 35/15lbs
15 Burpees to 6" target
(RX+ 55/35lb DB's)
SCALED
-25/10lb DB's
-Standard Burpees
Competition Side Work
"Flush"
20-40 minutes on the bike at a comfortable pace.
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
60sec. Farmers Hold, AHAP
10 Bulgarian Goat Bag Swings
MetCon
AMRAP 8 Minutes:
10 Ring Dips
10 HR Push-ups
20 KB Swing
Accessory
3 Rounds:
3 Turkish Get-ups (each arm)
60sec. Plank Hold
