Warm-up
Coaches Choice
MetCon
RX
5 Rounds for Max Reps:
3min. Calorie Row
2min. Burpee Box Jump-overs, 24/20”
Rest 1min.
SCALED
-20/16" box or lower
LITE
3 Rounds for Max Reps:
3min. Calorie Bike
2min. Burpees to plate
Rest 1min.
Strength
Make up a lift you missed earlier in the week
A. Front Squat 4×8 @65-75%
B. Squat Clean Complex 4x3
Power Position Clean + Low Hang Clean + Clean from Ground
(jerk the last rep of each complex, 3 total jerks per set)
C. Sumo Deadlift 10×3 @60% of 3RM
(speed work - no bounce - silent)
