CFE:

30m AMRAP
600m run
100m 1 arm farmer carry
10 lateral goblet squats (54/35)
10 KB SDHP
10 T2KB
CF:
1. Warm-Up
600 m run/row
Then:
3 rounds
6 tall kneeling DB press (each arm – 3 second eccentric)
12 jumping squats
6 cross body single leg DB RDL (steady down/ explode up)
12 mountain climbers
2. Strength
CLEAN & JERK
Clean & Jerk
5 Min EMOM
Power Clean + Hang Squat Clean + Split Jerk
(60%-63%-65%-65%-65%)
Rest 1 Min
Then
5 Min EMOM
2 Squat Cleans + Split Jerk
70%
INPUT Your 5×2 Weight From Final 5 Minutes
3. Conditioning
“OPTIMUS PRIME”
7 Min AMRAP
Wallballs 20/14
Every Minute on Minute Including 0:00
7 Deadlifts #185/135 RX+ 225/155
(Score is Total Wallballs)
4. Additional Work
Heavy Set of Deadlifts 6-4-2

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