Warm-up
Coaches Choice
MetCon
In teams of two, alt. full rounds
10 Rounds For Time: (5rnds each)
1k Bike
20 Bar Facing Burpees
SCALED/LITE
In teams of two, alt. full rounds
10 Rounds For Time: (5rnds each)
500m Row
15 Burpees
*If you have no partner, just take equal work/rest each round.
Strength (optional)
Make up a lift you missed earlier in the week
A. Back Squat 5×5 @90% of 5RM
B. T&G Deadlift 3x12 - AHAP
C. EMOM For 10 Minutes:
1 Snatch Complex @70%+
RX
Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat
SCALED
Power Snatch + Overhead Squat + Hang Power Snatch