Warm-up
30 Calorie Bike
(10-cal. steady, 10-cal. moderate, 10-cal. HARD)
-then-
OH Banded Distraction, 2min./side
Standing Straddle, 2min.
-then-
3 Rounds:
10 Lateral Squats
10 Overhead Squats
Strength
Squat Snatch 6×3 @72.5-77.5%
(drop & reset)
MetCon
AMRAP 8 Minutes:
40 KB Swings, 53/35lbs
20 Calorie Row
10 Squat Cleans, 155/105lbs
SCALED
-ligher KB & barbell
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 5 Rounds For Time:
800m Run
2min. Rest
B. Pause Overhead Squat 6x2 @80%+
C. 8 Rounds:
100′ Farmer’s Carry - AHAP
(rest as needed)
CF LITE
Warm-up
Same As Class
Strength
3 Rounds:
6-8 Goblet Squats
6-8 Strict Pull-ups
60sec. Double-under Practice
MetCon
AMRAP 8 Minutes:
40 KB Swings
20 Calorie Row
10 DB Squat Cleans
