Cornerstone Barbell Club – CornerStone Training


Warm-up (No Measure)

1. Warm-up

3 Steady Rounds

Row 400m

20 Box Step Ups 24/20″


Metcon (Time)

2. Conditioning

5 Rounds For Time:

12 Hang Power Cleans 95/65lbs

12 Thrusters 95/65lbs

12 Burpees to 6″

Strength and skill

Deadlift (5rep max)

3. Lift

Find your 5RM Touch and Go Deadlift

Do not drop, bounce, or punch the barbell. There should be zero momentum added to the barbell from the floor


Row Toes 2 Bar

4. Gymnastics

Every 2 Minutes Until Failure Complete:

Row 250/200m

4 Toes to Bar

Round 2: 8 T2B

Round 3: 12 T2B

Round 4: 16 T2B