Warm-up:
Run 400m
30 Goblet Squats
20 Burpees to Target
Stretch: Calves/Achilles
Strength:
8 Rounds
100′ Farmer’s Carry
GO HEAVY
Rest as needed
Metcon:
RX
10 Rounds:
4 Squat Clean and Jerk 155/115
8 CTB Pull-ups
4 Strict HSPU
SCALED
10 Rounds:
4 Squat Clean and Jerks 115/85
8 Pull-ups
8 Push-ups
LITE
10 Rounds:
4 DB Squat Clean and Jerks
8 Pull-ups
8 Push-ups
Side Work:
“Perfect Pace”
Row 1250/1000m x 4
Rest 3:00
Hold 2k PR Pace
