Warm-up
Coaches Choice
MetCon
3 Rounds For Time:
1000/800m Row
2k Bike
3min. Rest
SCALED/LITE
5 Rounds For Time:
500/400m Row
1k Bike
90sec. Rest
Strength (optional)
Make up a lift you missed earlier in the week
A. Squat Clean & Split Jerk 6×3 @72.5-77.5%
B. Push Press 4x3 @85%
C. Back Squat
1x1 @90%+
5×3 @87.5%
D. Squat Snatch
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @82.5-92.5%
(no pause)