WARM UP
2 rounds
Run 200m or Row 250m
10 Inch worms
20 Push Ups Hand Release
30 Squats
20 Butterfly Sit Ups
10 Superman hold
MOBILITY & SKILLS
Clean Warm Up
STRENGHT
Back Squat
On a Running Clock Build in 6′ 1 Rep Max of Back Squat
Then, go immediately into a:
CONDITIONING
“CFM Challenge Load”
4 Rounds For Load
1 Clean
1 Front Squat
1 Shoulder-to-Overhead
1 Back Squat
1 Shoulder-to-Overhead
Start at 40% of 1 RM Back Squat
Athlete must find their max weight for the full 5 reps without dropping the bar. Any style Shoulder-to-Overhead is acceptable (including Thrusters -Jerks)
