OPEN GYM
Weakness Warm-up
For Time:
60 Bar Facing Burpees
(7min. cap)
Strength
Squat Clean Complex 4×3
Power Position Clean + Low Hang Clean + Clean from Ground
(jerk the last rep of each complex, 3 total jerks per set)
MetCon
RX
AMRAP 20 Minutes:
9 Handstand Push-ups
12 Calorie Row
15 Box Jump-overs, 24/20″
SCALED
-4/2" deficit push-ups
-20/16" box or lower
Side Work (optional)
Accumulate 7 Minutes:
Dead Hang from a Pull-up Bar
(every time you break, 10 burpees)
CF LITE
Warm-up
10min. Steady Bike or Row
-then-
Couch Stretch, 2min./side
MetCon
AMRAP 9 Minutes:
12 KB Swings
9 Goblet Squats
6 Burpees