Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
15 Russian KB Swings, 70/53lbs
50 Double-unders
Strength
4 Rounds For Reps:
30sec. Max Power Clean to Push Jerk @55%
Rest 90sec.
*Work on T&G reps.
MetCon
AMRAP 12 Minutes:
3 Thrusters, 95/65lbs.
3 Handstand Push-ups
3 Bar Facing Burpee
6/6/6, 9/9/9, 12/12/12, etc...
Side Work (optional)
Every 3 Minutes for 15 Minutes:
20 KB Swings, 53/35lbs
15 GHD Sit-ups
10 CTB Pull-ups
CF LITE
Warm-up
Same as Class
Strength
3 Rounds:
8 KB Romanian Deadlift
8 DB-SA Row (left)
8 DB-SA Row (right
45sec. Side Plank Hold (left)
45sec. Side Plank Hold (right)
MetCon
3 Rounds For Time:
20 DB Push Press
25 HR Push-ups
30 KB Swings
