Warm-up
5-10min. Mobility (coaches choice)
-then-
4 Steady Rounds:
10 DB Push Press
15 Calorie Row
Strength
Every 90 Seconds for 9 Minutes:
2 Misfit Clean Complex @70%+
*Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
-OR-
Power Clean + Push Jerk + Hang Clean + Push Jerk
MetCon
5 Rounds For Times:
15 Push Press, 115/75lbs
20 Alt. Pistols
400m Run
Rest 2min.
(RX+ 135/95lb push press)
SACLED
-less weight on push press
-box assisted pistols or x2 air squats
*Score is SLOWEST round.
Side Work (optional)
Push Jerk 5×4 @80%
CF LITE
Warm-up
Same as Class
Strength
Alt. Every 2 Minutes for 18 Minutes:
8-10 DB Strict Press
6-8 Strict Pull-ups
100m Farmer’s Carry
MetCon
7 Rounds For Times:
10 DB Push Press
20 Air Squats
200m Run
