Warm-up
800m Run
20 Walking Lunges
20 Gymnastic Kips
20 Walking Lunges
20 Gymnastic Kips
Strength
Squat Clean 7x1@85%+
MetCon
RX
21-15-9 Reps For Time:
Toes to Bar
Squat Snatch, 95/65lbs
(RX+ 115/75lb snatch)
SCALED
21-15-9 Reps For Time:
Knees to Elbows
Squat Snatch, 75/55lbs
Side Work (optional)
4 Rounds For Time:
12 Bar Facing Burpees
9 Deadlift, 225/155lbs
Rest 2min.
(RX+ 275/185lb deadlift)
CF LITE
Warm-up
Same as class
Strength
5 Rounds:
16 Weighted Step-ups w/ DB's
12 Banded Face Pulls
(1sec. pause w/ band at face)
MetCon
For Time: (12min. cap)
40/30 Calorie Bike
20 DB Thrusters
40/30 Calorie Bike
