CF
Warm-up:
4 Rounds:
400m Run or 500m Row
20 Ab-mat situps
10 Empty Bar Overhead Squats
Strength:
Spend 20 minutes building to a heavy power clean and push jerk.
Suggested rep scheme 5-5-5-3-3-3-1-1-1...etc.
Metcon:
"Grace"
For time:
30 Clean and Jerks (135/95)
Sidework (optional):
2k row for time.
CF LITE
Warm-up:
4 Rounds:
400m Run or 500m Row
20 Ab-mat situps
10 Empty Bar Overhead Squats
Strength:
4 Rounds:
15 Ring Rows
15 HR push-ups
15 Walking Lunges
Metcon:
3 Rounds for Time:
10 DB Power Cleans and Press
10 Burpees
