Warm-up
3 Rounds:
200m Run
10 Box Jumps
10 Ring Dips
Strength
Back Squat 3×5 @70-80%
(no oly’s, belt, or sleeves)
MetCon
RX
For Time:
21 Handstand Push-ups
21 Power Snatch, 95/65lbs
21 Burpee Box Jump-overs, 24/20″
15 Handstand Push-ups
15 Power Snatch, 115/75lbs
15 Burpee Box Jump-overs, 24/20″
9 Handstand Push-ups
9 Power Snatch, 135/95lbs
9 Burpee Box Jump-overs, 24/20″
SCALED
For Time:
21 Deficit Push-ups, 4/2"
21 Power Snatch, 75/55lbs
21 Burpee Box Jump-overs, 20/16″
15 Deficit Push-ups, 4/2"
15 Power Snatch, 95/65lbs
15 Burpee Box Jump-overs, 20/16″
9 Deficit Push-ups, 4/2"
9 Power Snatch, 115/75lbs
9 Burpee Box Jump-overs, 20/16″
Side Work (optional)
3 Rounds:
20sec. DB Strict Press Hold at the top
Straight into Max Set of DB Strict Press
(each DB should be 25% of your 1RM barbell strict press)
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
6-8 Bulgarian Goat Bag Swings
60sec. Double-under Practice
MetCon
For Time:
20 Calorie Bike
20 Wallball
20 Toes to Bar
40 KB Swings
20 Toes to Bar
20 Wallball
20 Calorie Bike
Accessory
Every 5 Minutes for 15 Minutes:
2 Turkish Get-ups (each arm)