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at CFN looks like...

Warm Up
2 rounds steady
AB/row 1 min
Gorilla walk down/lizard walk back
5 scap pull ups
10 hollow rocks or deadbugs
15 lateral hops over the line

BB warm up
2 rounds
5 RDLs
5 tall muscle cleans
5 tall cleans
5 hang cleans

Spend 5-10 minutes warming up your squat clean - build in weight, get 3 reps in at the first 2-3 squat clean weights you are aiming for


WOD
On an 8-minute clock, complete as many reps as possible of:
25 TTB
50 DU
15 squat cleans (weight #1)
25 TTB
50 DU
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 TTB
50 DU
11 squat cleans (weight #3)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 TTB
50 DU
9 squat cleans (weight #4)
If completed before 16 min add 4 minutes to the clock and proceed to:
25 TTB
50 DU
7 squat cleans (weight #5)

Squat Clean Weights
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb.
Women squat clean 85-115-145-175-205 lb.

Masters 55+:
Men squat clean 115-135-155-185-205 lb.
Women squat clean 65-85-105-125-145 lb.

Scaled:
TTB --> hanging knee raises
DU --> SU

Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb.
Women squat clean 55-75-95-115-135 lb. 

Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb.
*Women perform sit-ups, squat clean 45-65-75-85-105 lb



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