CFE:

50 wallball buy in: (20/14)
Then:
600m run
21/15/9
DB snatch (53/35)
Lateral burpee over DB
600m after each round

 

CF:

1. Warm-up

General and WOD Specific

2. Strength
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
50-55% of 1RM Back Squat

3. Conditioning
“Triple Double”
AMRAP 5:
Buy-In: 50 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 50 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 50 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)

4. Additional Work
5 Sets:
1 Hang Power Snatch + 3 Hang Squat Snatch
Build to a Moderate Set

5. Body Armor
3 Sets: 50′ Double Kettlebell Overhead Walking Lunge
2 Sets: 1 Minute Double Kettlebell Front Rack Hold

6. Midline
Alternating On the Minute x 12 (6 Rounds)
Odd Minutes: 16/13 Calorie Bike
Even Minutes: 16 GHD Sit-Ups

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