Warm-up
Banded Good Mornings 3x25
*run 800m between sets
Strength
Sumo Deadlift 5×4 AHAP
(no bounce – silent)
MetCon
RX
AMRAP 12 Minutes:
6 Squat Clean, 155/110lbs
12 Toes to Bar
18 Box Jump-over, 24/20″
SCALED
-135/95lb squat clean
-knees to elbows
-20/16" box
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. EMOM for 6 Minutes:
3-10 Strict CTB Pull-ups
B. Knees to Elbows 6x12
CF LITE
Warm-up
PVC Good Mornings 3x25
*run 400m between sets
Strength
5 Sets:
8-10 Goblet Squats (heavy)
10-12 Ring Rows
MetCon
AMRAP 12 Minutes:
6 DB Squat Clean
12 Hanging Knee Raises
18 Step-ups
