Warm-up
3 Rounds:
10 Empty Bar Power Position Squat Snatch
10 Empty Bar Snatch Balance
500m Row
Strength
Find a 1RM Squat Snatch
MetCon
RX
21-15-9 Reps For Time:
Power Cleans, 115/75lbs
Handstand Push-ups
SCALED
21-15-9 Reps For Time:
Power Cleans, 95/65lbs
Deficit Push-ups, 4/2"
Side Work (optional)
For Time:
150/125 Calorie Bike
3 Scores:
checkpoint 1: 50/25cal.
checkpoint 2: 100/50cal.
checkpoint 3: 150/100cal.
CF LITE
Warm-up
3 Rounds:
10 KB Swings
10 Goblet Squats
500m Row
Strength
4 Rounds:
20 Step-ups w/ Farmers Hold
Rest 3min.
MetCon
For Time:
30 Calorie Bike
25 DB Thrusters
20 Strict Pull-ups
Accessory
4 Rounds:
60sec. Max Rep Hand-release Push-ups
Rest 3min.
