Warm-up
30 Calorie Row (steady)
-then-
30 Empty Bar Jerks (split or push)
-then-
30 Calorie Row (HARD)
Strength
Split or Push Jerk 6×2 @70-95%
MetCon
RX
Alternating EMOM 12 Minutes:
30sec. Max Power Cleans, 185/125lbs
30sec. Max Handstand Push-ups
30sec. Max Double-unders
SCALED
Alternating EMOM 12 Minutes:
30sec. Max Power Cleans, 135/95lbs
30sec. Max Deficit Push-ups, 4/2"
30sec. Max Single-unders
Side Work (optional)
For Time:
5min. Atlas Stone Hold in Bear Hug, AHAP
*50m backwards sled drag every time you break (moderate weight)
(15min. cap)
CF LITE
Warm-up
30 Calorie Row (steady)
-then-
30 DB Push Press
-then-
30 Calorie Row (HARD)
Strength
3 Rounds:
20 DB Step-ups
20 Russian KB Swings
12 Ring Rows
MetCon
AMRAP 12 Minutes:
20/15 Calorie Bike
20m Walking Lunges
