Warm-up
2 Rounds:
15 DB Push Press
800m Run
Strength
In teams of two, one teammate works at a time
3 Rounds:
2min. Max Rep Power Snatch
Rest 2min.
RX
(R1 95/65lbs, R2 115/75lbs, R3 135/95lbs)
SCALED
(R1 75/55lbs, R2 95/65lbs, R3 115/75lbs)
MetCon
RX
In teams of two, alternate rounds
AMRAP 16 Minutes:
12 Push Jerks, 115/85lbs
12 Bar Facing Burpees
9 Push Jerks
9 Bar Facing Burpees
6 Push Jerks
6 Bar Facing Burpees
SCALED
-95/65lb Push Jerks
- Standard Burpees
Side Work (optional)
5 Rounds:
Max Unbroken Toes to Bar
Rest 2min. between efforts
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
8 KB Romanian Deadlift
15 Chest to Deck Push-ups
15 Wallball
10 Elbows to Plank
MetCon
In teams of two, alternate rounds
AMRAP 16 Minutes:
9 DB Push Press
9 Burpees
6 DB Push Press
6 Burpees
3 DB Push Press
3 Burpees
