Warm-up
Banded Overhead Distraction, 2min./side
-then-
30 Push-ups
-then-
3 Rounds w/ an Empty Bar:
10 High Hang Power Clean
10 High Hang Squat Clean
10 Low Hang Squat Clean
Strength
Squat Clean 5×3 @60-90%
MetCon
RX
4 Rounds For Time:
15 Alt. DB Snatch, 55/35lbs
15 Box Jumps, 24/20″
(RX+ 70/55lb DB snatch)
SCALED
4 Rounds For Time:
15 Alt. DB Snatch, 35/15lbs
15 Box Jumps, 20/16″
Side Work (optional)
Romanian Deadlift 4x8
CF LITE
Warm-up
Banded Overhead Distraction, 2min./side
-then-
30 HR Push-ups
-then-
3 Rounds:
10 KB Swings
20 Goblet Squats
Strength
4 Rounds:
20 Step-ups w/ farmers hold
10-12 Ring Rows
MetCon
AMRAP 12 Minutes:
12 Wallball
12 Burpees
Rest 1:1
Accessory
Every 2 Minutes for 10 Minutes:
12-15 Push-ups
