Warm-up
5min. Steady Row
-then-
With an empty barbell
10 Power Position Hang Squat Snatch + Overhead Squat
10 Low Hang Squat Snatch
10 Hang Squat Snatch from Mid Shin
(take your time, make reps perfect)
Strength
EMOM 10 Minutes:
2 Squat Snatch @60-80%
MetCon
RX
AMRAP 7 Minutes:
14 Wallball, 20/14lbs
7 Handstand Push-ups
SCALED
AMRAP 7 Minutes:
14 Wallball, 14/10lbs
7 Deficit Push-ups, 4/2"
Side Work (optional)
For Time:
1.5mile Run
CF LITE
Warm-up
5min. Steady Bike
-then-
3 Rounds:
10 KB Swings
10 Pause Goblet Squats
Strength
4 Rounds:
10 Pause Goblet Squats
10 Strict Pull-ups
45sec. Side Planks (each side)
MetCon
AMRAP 7 Minutes:
10 Wallball
5 Push-ups
