Warm-up
Slow 10 Minute Row
-then-
Steady Through:
30 DB Snatch, 50/35lbs
(alternating)
20 Toes to Bar
10 Burpees over Rower
Strength
Find a 1RM Clean & Jerk
(no more then 3 attempts once over 90% of current 1RM)
MetCon
RX
AMRAP 5 Minutes:
5 Muscle-ups
10 Power Cleans, 155/110lbs
SCALED
AMRAP 5 Minutes:
10 Ring Dips
10 Power Cleans, 135/95lbs
Side Work (optional)
AMRAP 5 Minutes:
3 Unbroken Handstand Push-ups
(RX+ strict HSPU's)
CF LITE
Warm-up
Slow 10 Minute Bike
-then-
Steady Through:
30 DB Snatch - light
(alternating)
20 Hanging Knee Raises
10 Burpees
Strength
Death by Strict Pull-ups
MetCon
AMRAP 5 Minutes:
7 Seated Ring Dips
7 DB Power Cleans
