Warm-up
5 Rounds - AFAP:
5m-10m-5m Shuttle Run
1min. Rest
-then-
Calves/Ankles Mobility
(coaches choice)
-then-
30 Handstand Push-ups
(work on perfect reps)
Strength
Clean & Jerk 6×3 @75-80%
(drop & reset each rep)
MetCon
AMRAP 7 Minutes:
7 Overhead Squats, 95/65lbs
7 Handstand Push-ups
(RX+ 115/75lb OHS)
SCALED
-lighter barbell
-DB push press for HSPU's
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. For Time:
400m Run
1:1
800m Run
1:1
1600m Run
1:1
800m Run
1:1
400m Run
B. Pause Front Squats 7x1 @90%+
C. 5 Rounds:
200ft. Farmer’s Carry - AHAP
(rest as needed)
CF LITE
Warm-up
Same As Class
Strength
3 Rounds:
8-10 Pause Goblet Squats - AHAP
10-12 Single-arm DB Strict Press (each arm)
8-10 Ring Rows
MetCon
AMRAP 7 Minutes:
7 Goblet Squats
7 HR Push-ups
