Warm-up
Coaches Choice
MetCon
RX
For Time:
1-mile Run
Rest 3min.
4/3k Bike
Rest 3min.
2k Row
SCALED
For Time:
1200m Run
Rest 3min.
3/2k Bike
Rest 3min.
1500m Row
LITE
For Time:
800m Run
Rest 3min.
2/1k Bike
Rest 3min.
1k Row
Strength
Make up a lift you missed earlier in the week
A. Front Squat 5×4 @80%+
B. Squat Clean Complex 7x1 AHAP
Power Position Clean + Low Hang Clean + Clean from Ground
(jerk the last rep of each complex, 2 total jerks per set)
C. Sumo Deadlift 10×3 @70% of 3RM
(speed work - no bounce - silent)
