Warm-up
200m Row (SPRINT)
-then-
3 Rounds:
10 Empty Bar Thrusters
10 Box Jumps
MetCon
RX
For Time:
100m Run
27 Bar Facing Burpees
100m Run
21 Bar Facing Burpees
100m Run
15 Bar Facing Burpees
100m Run
9 Bar Facing Burpees
Rest 3min.
*Go back through in reverse order starting with 9 Burpees
SCALED/LITE
For Time:
100m Run
27 Burpees
100m Run
21 Burpees
100m Run
15 Burpees
100m Run
9 Burpees
Strength
Make up a lift you missed earlier in the week
A.
Squat Clean 7x1@85%+
B.
Back Squat
1×5 @82.5%
1×4 @87.5%
1×3 @92.5%
C.
EMOM for 10 Minutes:
1 Squat Snatch @65-95%