Warm-up
Coaches Choice
MetCon
4 Rounds For Time:
2k Bike
30 Burpees to 6” target
3min. Rest
(alternate starting movements)
LITE
6 Rounds For Time:
500m Row
15 Burpees
90sec.
(alternate starting movements)
Strength (optional)
Make up a lift you missed earlier in the week
A. Squat Snatch 6×3 @70-75%
B. Split Jerk 6×3 @70-80%
C. Back Squat
1x1 @90%
5×3 @80%
D. Squat Clean
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @80-90%
(no pause)
