Warm-up
Coaches Choice
MetCon
5 Rounds For Time: (20min. cap)
1k Assault Bike
30 KB Swings, 53/35lbs
SCALED/LITE
-three rounds for time
-less weight on KB swings
Accessory
Accumulate 7 Minutes: (20min. cap)
Push-up Hold
*Every time you break 250m row.
Strength (optional)
Make up a lift you missed earlier in the week
A. Back Squat 5×5 @90%+ of 5RM
(add 5lbs from last week)
B. Rest Pause Strict Press
*Three max sets of DB press with approximately 25% 1RM barbell press in each hand. After each max set, place the DB's down and take 15 slow deep breaths before performing the next set.
C. Every 90 Seconds for 9 Minutes:
2 Misfit Clean Complex @70%+
*Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
-OR-
Power Clean + Push Jerk + Hang Squat Clean + Push Jerk
