Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
1min. Banded Glute Activation
10 Push-ups
15 Banded Good Mornings
20 Calorie Row
Strength
4 Rounds For Reps:
30sec. Max Power Snatch @55%
Rest 90sec.
*Work on T&G reps.
MetCon
AMRAP 10 Minutes:
60 Calorie Row
40 Handstand Push-ups
20 Push Jerks, 115/75lbs
(RX+ 2" deficit hspu)
Side Work (optional)
5 Rounds For Time:
20 Sumo Deadlift High Pull, 95/65lbs
20 Lateral Bar Burpees
Rest 90sec.
CF LITE
Warm-up
Same as Class
Strength
3 Rounds:
8-10 Ring Rows
40sec. Side Plank (left)
40sec. Side Plank (right)
15 Reverse Snow Angels (slow & controlled)
30-40sec. Hollow Hold
MetCon
AMRAP 10 Minutes:
45 Calorie Row
30 HR Push-ups
15 DB Push Press
