Warm-up
400m Run
-then-
20 Overhead Squats
20 Hang Power Snatches
20 Squat Snatches
Strength
Back Squat 5x3 @75-85%
(no oly’s, belt, or sleeves)
MetCon
RX
For Time:
20 DB Thrusters, 45/25lbs
20 Pull-ups
30 DB Deadlifts, 45/25lbs
30 Calorie Bike
20 DB Snatch, 45/25lbs
20 Toes to Bar
(RX+ 55/35lb DB)
SCALED
For Time:
20 DB Thrusters, 35/15lbs
20 Pull-ups with band
30 DB Deadlifts, 35/15lbs
30 Calorie Bike
20 DB Snatch, 35/15lbs
20 Knees to Elbows
Side Work (optional)
3 Rounds:
20sec. DB Strict Press Hold at the top
Straight into Max Set of DB Strict Press
(add 5lbs from last week)
Use weight from week 3, beat your scores.
CF LITE
Warm-up
200m Run
-then-
20 Goblet Squats
20 KB Swings
20 Goblet Squats
Strength
3 Rounds:
12 Ring Rows
60sec. Handstand Hold
60sec. Hollow Hold
(accumulate the time if you’re unable to maintain these positions unbroken)
MetCon
For Time:
20 DB Thrusters
20 Ring Rows
30 DB Deadlifts
30 Calorie Row
20 DB Snatch
20 Hanging Knee Raises
