Warm-up
50 Russian KB Swings - LIGHT
-then-
Shoulder Mobility
(coaches choice)
-then-
3 Rounds:
15 Double KB Sumo Deadlift
10 Banded Good Mornings
Strength
Deadlift 10x3 @60%
(speed work)
MetCon
21-15-9 Reps For Time:
Back Squat, 135/95lbs
Handstand Push-ups
(RX+ start with rnd of 27)
SCALED
-less weight on barbell
-DB push press for HSPU's
Side Work (optional)
Choose TWO of the following based on perceived weaknesses
A. Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1
B. 6 Rounds:
100m Forward Facing Sled Drag
(light/sprint, rest as needed)
C. AMRAP 10 Minutes:
10 Sumo Deadlift High Pull, 115/75lbs
10 CTB Pull-ups
30sec. Rest
CF LITE
Warm-up
Same As Class
Strength
3 Rounds:
8 L-seated DB Press
10 KB Romanian Deadlifts
100m Farmers Carry
MetCon
27-21-15-9 Reps For Time:
Goblet Squats
HR Push-ups
