Warm-up
AFAP:
30 Bar Facing Burpees
-then-
Couch Stretch, 2min./side
Pigeon Stretch, 2min./sdie
-then-
3 Steady Rounds:
10 OH Walking Lunge, 45/25lb plate
10 Empty Bar Hang Clusters
Strength
Squat Clean & Split Jerk 6×3 @72.5-77.5%
(drop & reset each rep)
MetCon
AMRAP 12 Minutes::
200m Run
100ft. Farmers Carry 55/35lb DB's
200m Run
50ft. Front Rack Walking Lunges, 55/35lb DB's
SCALED
-lighter DB's
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. For Time:
6/4k Row
*2min. on/1min. off until completion.
B. Pause Front Squats 6x2 @80%+
C. 8 Rounds:
100ft. Back Rack Yoke Carry - AHAP
CF LITE
Warm-up
Same As Class
Strength
3 Rounds:
6-8 Goblet Squats
8-10 Single-arm DB Row (each arm)
45sec. Push-up Hold
MetCon
AMRAP 12 Minutes::
200m Run
100ft. Farmers Carry w/ KB's
200m Run
100ft. Walking Lunges