Warm-up
Coaches Choice
MetCon
RX
3 Rounds For Time:
800m Run
100 Double-unders
Rest 3min.
(alternate starting movement)
SCALED
-sub x2 single-unders for DU's
LITE
4 Rounds For Time:
400m Run
50 Mountain Climbers
Rest 90sec.
(alternate starting movement)
Strength
Make up a lift you missed earlier in the week
A. Front Squat 4×10 @60-70%
B. Squat Snatch Complex 4x3
Power Position Snatch + Low Hang Snatch + Snatch from Ground
C. Sumo Deadlift 5×2, AHAP
(no bounce – silent)