Warm-up
Couch Stretch, 4min./side
-then-
3 Rounds:
10 Double KB Lateral Squats (light)
10 Double KB Push Press
100m Run
Strength
Choose ONE of the following based on perceived weaknesses
A. Sumo Deadlift 3×3 (heavy)
B. Low Hang Squat Clean 6×2 @70-80%
MetCon
AMRAP 5 Minutes x2:
10 Burpees to 6" target
5 Hang Power Cleans, 135/95lbs
3 Strict CTB Pull-ups
(rest 5min. between AMRAP's)
SCALING
-less weight on barbell
-chin over bar pull-ups/use band as needed
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. Weighted Pistols 6×10
(3 sets per side)
B. DB Step-ups 4x12, 24/20"
(DB's in front fack - AHAP)
C. 5 Rounds For Time:
100m Shuttle Sprint
2min. Rest
(shuttle sprint = 0-25, 25-0, 0-50)
CF LITE
Warm-up
Couch Stretch, 4min./side
-then-
3 Rounds:
10 Lateral Squats
10 DB Push Press
100m Run
Strength
3 Rounds:
6-8 Double DB Front Squat
8-10 Single-arm DB Row (each arm)
MetCon
AMRAP 5 Minutes x2:
10 Burpees
5 Russian KB Swings
3 Strict Pull-ups
(rest 5min. between AMRAP's)
