Warm-up/Primer
3 Rounds:
10 Russian KB Swings, 53/35lbs
8 Burpees
30 Double-unders
Strength
Find a 1RM Jerk
(split or push)
MetCon
RX
“Helen”
3 Rounds For Time:
400m Run
21 KB Swings, 53/35lbs
12 Pull-ups
SCALED
3 Rounds For Time:
400m Run
21 KB Swings, 44/26lbs
12 Jumping Pull-ups
Side Work (optional)
Romanian Deadlift 3×10
CF LITE
Warm-up/Primer
3 Rounds:
10 Russian KB Swings
8 Burpees
30 Mountain Climbers
Strength
3 Rounds:
8 KB Deadlift
5 Wall Walks
30sec. Side Plank (each side)
MetCon
5 Rounds For Time:
.5k Bike
12 KB Swings
6 Ring Rows
