Warm-up
5 Rounds:
30sec. Box Jump-overs
30sec. Rest
30sec. HR Push-ups
30sec. Rest
Strength
Squat Snatch Complex 7x1 AHAP
(power position snatch + low hang snatch + snatch from ground)
MetCon
RX
3 Rounds For Time:
21 Push Jerk, 115/75lbs
21 CTB Pull-ups
SCALED
-95/75lb push jerk
-chin over bar pull-ups
Side Work (optional)
4 Rounds For Time:
25m Stone Carry, 100/80lbs
10 Burpee Box Jump-overs, 24"
25m Stone Carry
Rest 2min.
CF LITE
Warm-up
Same as class
Strength
Alternating Every 2 Minutes for 16 Minutes:
8 Single-leg KB Romanian Deadlift (each leg)
12-15 Barbell Roll-outs
MetCon
5 Rounds For Time:
12 DB Push Press
12 Jumping Pull-ups
