Warm-up
4 Rounds:
5 Squat Clean & Split Jerks
30/20 Calorie Row or Bike
Strength
EMOM 10 Minutes:
1 Squat Clean & Jerk @80%
MetCon
RX
AMRAP 18 Minutes:
200m Run
9 Power Cleans, 95/65lbs
3 Muscle-ups
(RX+ 115/75lb clean)
SCALED
AMRAP 18 Minutes:
200m Run
9 Power Cleans, 75/55lbs
6 Ring Dips
Competition Side Work
"Flush"
20-40 minutes on the bike at a comfortable pace.
CF LITE
Warm-up
4 Rounds:
10 Wallball
20 Calorie Row or Bike
Strength
4 Rounds:
12 DB Strict Press
10 Single-leg Deadlifts w/ KB (each side)
MetCon
Every 6 Minutes for 18 Minutes:
500m Row
15 Burpee Box Jump-overs
Accessory
Accumulate 4 Minutes:
Farmers Hold, AHAP
(10min. cap)
