Warm-up
3 Rounds:
500m Row
20 Empty Bar Good Mornings
20 Empty Bar Hang Power Snatch
Strength
Pause Front Squat 4×12
MetCon
RX
“Isabel”
For Time:
30 Snatch, 135/95lbs
SCALED
For Time:
30 Snatch, 65% of 1RM
Side Work (optional)
AMRAP 7 Minutes:
Strict HSPU in sets of 2-4
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
10 Single-leg KB Deadlift (each leg)
20 DB Front Rack Lunges
MetCon
4 Rounds For Max Reps:
30sec. KB Swings
Rest 30sec.
30sec. DB Push Press
Rest 30sec.
Accessory
50 Chest to Deck Push-ups in sets of 3-5
