Warm-up
3 Steady Rounds
12 Goblet Squats
15 Empty Bar Good Mornings
18 Calories on Bike or Rower
Strength:
Squat Snatch
6×3 @ 70-75%
LITE = 6x6 DB Squat Snatch. *Row 150m between sets.
Metcon:
RX
AMRAP 20 Minutes
8 CTB Pull-ups (RX+ = 4 Ring Muscle Ups)
12 Power Cleans (135/95)
24/20 Calorie Row or Bike
SCALED = Pull-ups/Banded/Ring Rows
LITE = Use DBs for power cleans.
Sidework:
3 Rounds
1k on Bike
15 Dumbbell Box Step Overs 24/20″ 50/35lbs
Rest :90
