Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
10 Good Mornings
500m Row
Strength
Rest Pause Strict Press
*Three max sets of DB press with approximately 25% 1RM barbell press in each hand. After each max set, place the DB's down and take 15 slow deep breaths before performing the next set.
MetCon
AMRAP 20 Minutes:
250m Row
15 Power Snatch, 75/55lbs
15 Pull-ups
(RX+ CTB pull-ups)
SCALED
-less weight or reps for snatches
-band assisted pull-ups or ring rows
Side Work (optional)
3 Rounds For Reps:
2min. Max Wallballs, 20/14lbs
Rest 1min.
90sec. Max Toes-to-bar
Rest 1min.
1min. Max Lateral Bar Burpees
Rest 1min.
(RX+ 30/20lb medball)
CF LITE
Warm-up
Same as Class
Strength
3 Rounds:
8-10 Dual KB Front Squat
8-10 KB Windmill (each arm)
45sec. Side Plank (each side)
MetCon
AMRAP 20 Minutes:
.5k Bike
20 DB Snatch
20 HR Push-ups
