Warm-up/Primer
RX
AMRAP 3 Minutes:
4 Squat Clean Thrusters, 115/75lbs
8 Bar Facing Burpees
SCALED
AMRAP 3 Minutes:
4 Squat Clean Thrusters, 95/65lbs
8 Burpees
Strength
Squat Snatch 5×3 @80%+
(drop and reset)
MetCon
RX
AMRAP 12 Minutes:
12 Box Jump-overs, 24/20"
9 CTB Pull-ups
6 Clean & Jerks, 135/95lbs
SCALED
AMRAP 12 Minutes:
12 Box Jump-overs, 20/16"
9 Pull-ups
6 Clean & Jerks, 115/75lbs
Competition Side Work
3 Minutes on, 1 Minute off
5/4k Row For Time
CF LITE
Warm-up
AMRAP 3 Minutes:
8 Wallball
8 Burpees
Strength
4 Rounds:
16 Weighted Step-ups
45-60sec. Lunge Hold (accumulated)
MetCon
AMRAP 15 Minutes:
10 Strict Pull-ups
20 Wallball
30 KB Swings
Accessory
Accumulate 4 Minutes:
Superman Hold
(10min. cap)
