Warm-up
Coaches Choice
MetCon
5 Rounds For Time: (20min. cap)
30 Calorie Row
20 Alt. DB Snatch, 50/35lbs
10 Strict Handstand Push-ups
SCALED/LITE
-three rounds for time
-less weight on snatches
-x2 HR push-ups for HSPU's
Accessory
Accumulate 7 Minutes: (20min. cap)
Hollow Hold
*Every time you break .5k bike.
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. Every 2 Minutes for 8 Minutes:
3 Misfit Snatch Complex @70%+