Warm-up
2 Rounds:
10 High Hang Power Cleans, 95/65lbs
15 Push-ups
20 Walking Lunges
Strength
Find a 1RM Power Clean
MetCon
RX
AMRAP 15 Minutes:
10/8 Calorie Bike
1 Rope Climb
3 Clean & Jerks, 155/110lbs
10/8 Calorie Bike
2 Rope Climbs
6 Clean & Jerks
10/8 Calorie Bike
3 Rope Climbs
9 Clean & Jerks
etc…
SCALED
AMRAP 15 Minutes:
10/8 Calorie Bike
3 Strict Pull-ups
3 Clean & Jerks, 125/85lbs
10/8 Calorie Bike
6 Strict Pull-ups
6 Clean & Jerks
10/8 Calorie Bike
9 Strict Pull-ups
9 Clean & Jerks
etc…
Side Work (optional)
A. For Time:
1-mile Run
B. DB Overhead Squat
3 Attempts to establish a 10RM each side
(6 sets total)
CF LITE
Warm-up
2 Rounds:
10 KB Swings
15 Knee Push-ups
20 Walking Lunges
Strength
Death by Strict Push-ups
MetCon
AMRAP 15 Minutes:
10/8 Calorie Row
2 Strict Pull-ups
2 DB Clean & Press
10/8 Calorie Row
4 Strict Pull-ups
4 DB Clean & Press
10/8 Calorie Row
6 Strict Pull-ups
6 DB Clean & Press
etc…
