Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
10 Strict Pull-ups
15 Calorie Row
Metcon
AMRAP 8 Minutes:
8 Hang Power Cleans, 125/85lbs
8 Handstand Push-ups
(RX+ 155/105lb HPC)
SCALED
-less weight on cleans
-12 HR push-ups for HSPU's
Accessory
3 Rounds For Reps:
90sec. Max Box Jump-overs, 24/20″
Rest 30sec.
90sec. Power Snatch, 95/65lbs
Rest 30sec.
SCALED
-shorter box
-less weight on snatch
Side Work (optional)
Deadlift 3x18
(light to moderate)
CF LITE
Warm-up
Same as Class
Metcon 1
AMRAP 8 Minutes:
8 DB Hang Power Cleans
8 HR Push-ups
MetCon 2
3 Rounds For Reps:
90sec. Max Box Step-overs
Rest 30sec.
90sec. Alt. SA DB Power Snatch
Rest 30sec.
