Warm-up
3 Rounds:
12 OH Walking Lunges w/ plate
12 Hang Power Snatches
12 Overhead Squats
Strength
Front Squat 5×4 80%+
MetCon
RX
For Time:
40/25 Calorie Bike
40 DB Snatches, 50/35lbs
30/18 Calorie Bike
30 DB Snatches
20/12 Calorie Bike
20 DB Snatches
SCALED
-35/20lb snatch
*alternate hands on DB sntaches
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. EMOM for 10 Minutes:
3 Muscle-up +1s
B. Strict Pull-up 8x6
CF LITE
Warm-up
3 Rounds:
12 Walking Lunges
12 KB Swings
12 Goblet Squats
Strength
3 Rounds:
10 DB Push Press
8 KB Romanian Deadlift
10 Elbows to Planks
MetCon
For Time:
40/25 Calorie Row
40 DB Snatches
30/18 Calorie Row
30 DB Snatches
20/12 Calorie Row
20 DB Snatches
