Warm-up
Coaches Choice
MetCon
Alternating EMOM for 21 Minutes:
250/200m Row
15 Burpees to 6” target
.5/.4k Bike
(take a minute off if you fail a rnd)
LITE
Alternating EMOM for 21 Minutes:
200/150m Row
10 Burpees
.4/.3k Bike
(take a minute off if you fail a rnd)
Strength
Make up a lift you missed earlier in the week
A. Back Squat 5x5 @75%
B. Sumo Deadlift 5×1 - Heavy
C. Low Hang Squat Snatch 6×2 @70-80%
D. Back Squat 4x8 @60%