Warm-up
Coaches Choice
MetCon
RX
Alternating EMOM for 20 Minutes:
15 Burpees to 6” target
200m Run
SCALED
-standard burpees
LITE
Alternating EMOM for 20 Minutes:
10 Burpees
100m Run
*If you fail to complete a minute, workout turns into an AMRAP for the remainder of the 20min.
Strength
Make up a lift you missed earlier in the week
A. Find 1RM Back Squat
B. Find 1RM Squat Snatch Complex
Power Position Snatch + Low Hang Snatch + Snatch from the ground
*all reps are squat snatches, drop and reset after each rep
C. Find 3RM Sumo Deadlift