Warm-up
EMOM 5 Minutes:
10sec. Bike - HARD
(slowly pedal the remainder of the minute)
-then-
Couch Stretch, 2min./side
Standing Straddle, 2min.
-then-
2 Rounds:
10 Goblet squats
10 Lateral Goblet Squats
Strength
Clean & Jerk 6×3 @70-75%
MetCon
3 Rounds For Time:
20 Toes to Bar
15 Goblet Squats, 70/53lbs
10 Shoulder to Overhead, 135/95lbs
(RX+ 165/115lb STO)
SCALED
-knees to elbows for TTB
-lighter KB & barbell
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. AMRAP Until Failure:
200/100-watt Bike
*Every 2min. increase wattage by 50/25
(score is total time)
B. Pause Front Squats 5x3 @70%+
C. 6 Rounds:
50m Sandbag/D-ball Bear Hug Carry - AHAP
(rest as needed)
CF LITE
Warm-up
Same As Class
-row in place of bike
Strength
3 Rounds:
6-8 KB Deadlift
6-8 DB Z-press
20 Alt. Reverse Lunges w/ DB's
MetCon
3 Rounds For Time:
20 Hanging Knee Raises
15 Goblet Squats
10 DB Push Press
