Warm-up
5-10min. Mobility (coaches choice)
-then-
4 Steady Rounds:
15 Calorie Bike or Row
15 HR Push-ups
Strength
Back Squat 5×5 @90%+ of 5RM
(add 5lbs from last week)
MetCon
10 Rounds For Time:
10 Thrusters, 95/65lbs
100m Run
SCALED
-less weight on thrusters
Side Work (optional)
4 Rounds For Reps:
90sec. Max Power Snatch Singles @65-80%
Rest 2min. & 30sec.
CF LITE
Warm-up
Same as Class
MetCon
For Time
5/4k Row
*Every 4th minute on the minute 1 round of Cindy.
