Warm-up
Coaches Choice
MetCon
In teams of two.
5 Rounds For Time:
400m Run (together)
20 Deadlifts, 225/155lbs (10 each)
30 Pull-ups (15 each)
SCALED
-less weight on deadlift
-band assisted pull-ups
LITE
In teams of two.
5 Rounds For Time:
400m Run (together)
50 KB Swings (25 each)
20 Strict Pull-ups (10 each)
OPEN GYM
Warm-up
5-10min. Mobility (athletes choice)
-then-
4 Steady Rounds:
30sec. Handstand Hold/45sec. Push-up Hold
12 KB Swings
Strength
Squat Clean 4×5 @75-80%
(slow/steady 2k bike for rest between sets.)
MetCon
For Time:
30-20-10 Power Snatch, 115/75lbs
90-60-30 Sit-ups
(RX+ 135/95lb snatch)
SCALED
-less weight on snatches
-less reps on sit-ups
Side Work (optional)
5 Rounds For Reps:
1min. Max Strict Pull-ups
1min. Max Calorie Bike