Warm-up
Hip Mobility
(coaches choice)
-then-
3 Rounds:
400m Run
20 Front Rack Lunges w/ DB's
Strength
Find 1RM Back Squat
MetCon
RX
For Time:
200m Run
40 DB Snatches, 55/35lbs
400m Run
30 DB Snatches
800m Run
20 DB Snatches
SCALED
-45/25lb DB or less
*alternate hands on DB sntaches
Side Work (optional)
AMRAP 7 Minutes - Climb the ladder:
1,2,3,4,5 etc.
Unbroken Muscle-ups
*if you fail on a given set, restart from 1
CF LITE
Warm-up
Hip Mobility
(coaches choice)
-then-
5 Rounds:
.5k Bike
10 Walking Lunges
Strength
4 Rounds:
8 KB Romanian Deadlift
10 Russian Step-ups (each leg)
10 DB Push Press
MetCon
For Time:
100m Run
30 DB Snatches
200m Run
20 DB Snatches
400m Run
10 DB Snatches
