Warm-up
Coaches Choice
MetCon
In teams of 3, AMRAP 30 Minutes:
800m Med Ball Run
-then-
Partner 1: 5 Power Cleans + 10 Toes to Bar + 15 Wallball
Partner 2: Push-up Hold
Partner 3: Rest
RX
-20/14lb Med. Ball
-135/95lb Power Clean
SCALED
-14/10lb. Med. Ball
-115/75lb Power Clean
-Sub. Knees to Elbows for Toes to Bar
LITE
In teams of 3, AMRAP 30 Minutes:
800m Run (together)
-then-
Partner 1: 5 KB Swings + 10 Sit-ups + 15 Wallball
Partner 2: Push-up Hold
Partner 3: Rest
OPEN GYM
Warm-up
5min. Steady Bike
-then-
3 Rounds:
10 Empty Bar Push Press
10 Empty Bar Pause Overhead Squats
Strength
Power Snatch 6×2, AHAP
MetCon
RX
4 Rounds For Time:
400m Run
20 Shoulder to Overhead, 115/75lbs
10 Squat Clean, 115/75lbs
SCALED
6 Rounds for Time:
200m Run
10 Shoulder to Overhead, 95/65lbs
5 Squat Clean, 95/65lbs
Side Work (optional)
Accumulate 7 Minutes:
Dead Hang from a Pull-up bar