Warm-up
Calve/Hamstring Mobility
(coaches choice)
-then-
"Death by 10m"
MetCon
4 Rounds For Max Calories:
40sec. Max Calorie Bike
Rest 3min.
RX
-50 burpee penalty if you do not achieve 80/60cal.
SCALED/LITE
-30 burpee penalty if you do not achieve 60/40cal.
Strength
Make up a lift you missed earlier in the week
A. Pause Front Squat 4x10 (light)
B. Squat Clean 5x3 @60-90%
C. Split or Push Jerk 5×3 @60-90%
