Warm-up
AMRAP 7 Minutes:
30 Double-unders
10 Box Jumps (step down)
10 Front Squats (light)
Strength
Squat Clean Complex 7×1 AHAP
power position clean + low hang clean + clean from ground
(jerk the last rep of each complex)
MetCon
RX
4 Rounds For Time:
9 Squat Snatch, 115/75lbs
9 Ring Dips
SCALED
-95/65lb snatch
-banded ring dips
Side Work (optional)
5 Rounds For Time:
50m Sprint
25m Prowler Push (light)
Rest 1min.
CF LITE
Warm-up
AMRAP 7 Minutes:
30 Mountain Climbers
10 Step-ups
10 Goblet Squats
Strength
Every 2 Minutes for 16 Minutes:
8 Single-leg KB Romanian Deadlifts (each leg)
60sec. Superman Hold
MetCon
7 Rounds For Time:
7 Dual DB Squat Clean
7 HR Push-ups
100m Run
