CF
Warm-up:
3 Rounds
:30 Handstand Hold or Plank Hold
Row 250m
15 Light Push Press
Strength:
Power Clean to Push Jerk
5×5 Touch and Go
(Heavier than last time)
Metcon:
For Time:
9 Power Cleans (165/115)
9 Front Squats
9 Push Jerk
27 TTB
6 Power Cleans
6 Front Squats
6 Push Jerk
18 TTB
3 Power Cleans
3 Front Squats
3 Push Jerk
9 TTB
Sidework:
A. Gymnastics
5 Rounds:
4 Parallette Handstand Push-Ups
Row 250m
B. Accessory
Hip Extensions
6×12
Hug a plate throughout
CF LITE
Warm-up:
3 Rounds
:30 Plank Hold
Row 250m
15 DB Push Press (light)
Strength:
EMOM 10 minutes:
5 DB Power Clean to Push Jerk
Metcon:
For Time:
9 DB Power Cleans (heavy)
9 DB Front Squats
9 DB Push Press
27 Hanging Knee Raises
6 DB Power Cleans
6 DB Front Squats
6 DB Push Press
18 Hanging Knee Raises
3 DB Power Cleans
3 DB Front Squats
3 DB Push Press
9 Hanging Knee Raises
