Warm-up
Banded Overhead Distraction, 2min./side
-then-
2 Steady Rounds:
30 Calorie Bike or Row
15 DB Push Press
Strength
Every 90 Seconds for 9 Minutes:
2 Misfit Snatch Complex @70%+
RX
Squat Snatch + OHS + Hang Squat Snatch + OHS
SCALED
Power Snatch + OHS + Hang Snatch
MetCon
5 Rounds For Time:
80ft. DB Front Rack Walking Lunges, 50/35lbs
8 DB Clean & Jerks, 50/35lbs
SCALED
-less weight on C&J
*For lunges walk 20ft. x4.
Side Work (optional)
Push Jerk 5×4 @75%
CF LITE
Warm-up
Same as Class
Strength
4 Rounds:
6-8 DB Push Press
6-8 KB Romanian Deadlift
MetCon
5 Rounds For Time:
80ft. Walking Lunges
8 DB Clean & Jerks
