Warm-up
Coaches Choice
MetCon
In teams of two, alternate full rounds.
AMRAP 20 Minutes:
10 Hang Squat Cleans, 135/95lbs
10 Shoulder to Overhead, 135/95lbs
10 Box Jumps, 30/24″
SCALED
-less weight on barbell
-lower box
LITE
In teams of two, alternate full rounds.
AMRAP 20 Minutes:
10 Single-arm KB Push Press (left arm)
10 Single-arm KB Push Press (right arm)
20 Goblet Squats
OPEN GYM
Warm-up
3 Steady Rounds:
20 OH Walking Lunges, 45/25lb plate
10 Strict Pull-ups
Strength
Squat Clean 4×5 @65-70%
(jog 800m between sets)
MetCon
AMRAP 7 Minutes:
80/50 Calorie Assault Bike
Max Rep Wallball, 20/14lbs
(RX+ 100/70cal. AB)
Side Work (optional)
8 Rounds For Reps:
1min. Max Calorie Ski
Rest 1min.