Warm-up
4 Rounds:
20 Double-unders
5 Bar Facing Burpees
5 Hang Power Snatch
Strength
Strict Press 1×10 @50%, 1×10 @60%, 1xAMRAP @70%
Metcon
RX
24-18-12 Reps For Time:
Hang Power Snatch, 75/55lbs
Box Jump-overs, 24/20″
SCALED
-sub hang C&J
-20/16" box
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. Big Kips on the Rings 6x6
+
3 Attempts at max set of Bar Muscle-ups
(rest 3-5min. between efforts)
B. Bar Pull Down 4x10
(rest 2-3min. between sets)
CF LITE
Warm-up
Same as class
Strength
2 Rounds:
8 KB Romanian Deadlift
15 Push-ups
-then-
2 Rounds:
10 Single-leg Step-ups (each leg)
(perform with DB's at your side)
45sec. Side Plank (each side)
MetCon
24-18-12 Reps For Time:
DB Hang Clean & Jerk
Box Step-overs
