Warm-up
4 Rounds:
15 KB Swings
15/10 Calorie Bike
10 Strict Pull-ups
Strength
Find 1RM Squat Snatch Complex
Power Position Snatch + Low Hang Snatch + Snatch from the ground
*all reps are squat snatches, drop and reset after each rep
MetCon
RX
For Time:
2 Rounds
50 Double-unders
10 Clean & Jerk, 135/95lbs
-rest 2min. then-
2 Rounds
40 Double-unders
8 Clean & Jerks
SCALED
-x2 single-unders
-115/75lb C&J or less
Side Work (optional)
For Time:
1k Kettlebell Carry, 53/35lbs
(RX+ 70/53lb KB)
*KB must be held above waist
CF LITE
Warm-up
4 Rounds:
15 Russian KB Swings
15/10 Calorie Row
10 Ring Rows
Strength
4 Rounds:
12 DB Strict Press
20 Walking Lunges
45sec. Push-up Hold
MetCon
6 Rounds For Time:
30 Mountain Climbers
6 DB Clean & Jerk
