Warm-up
Coaches Choice
MetCon
4 Rounds For Reps:
1min. Max Bar Facing Burpees
90sec. Rest
1min. Max Calorie Assault Bike
90sec. Rest
1min. Max 10m Shuttle Runs
90sec. Rest
1min. Max Calorie Row
90sec. Rest
SCALED/LITE
-2 or 3 rounds
-standard burpees
Strength (optional)
Make up a lift you missed earlier in the week
A. Clean & Jerk 6×3 @70-75%
B. Push Press 4x4 @80%
C. Back Squat
1x1 @90%+
5×3 @82.5%
D. Squat Snatch
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @80-90%
(no pause)
