Warm- Up
3 Steady Rounds
10 Push-ups
15 AB Mat Sit Ups
20 Alternating Jumping Lunges
250m Row or 500m Bike
Strength:
Squat Snatch
6×3 @ 75-80%
LITE = 6x6 alt. DB Snatch w/ 150m Row Sprints btw sets.
Metcon:
4 Rounds
15 Power Cleans 135/95lbs
20 Bar Facing Burpees
25/15 Calories on Bike or Rower
LITE = Use Heavy DBs for Power Cleans
Sidwork:
AMRAP 2:00 x 5
10 Strict Handstand Push-Ups (:60 cap)
Max Distance Back Rack Lunges 185/125lbs in remaining time
Rest 2:00
