Warm-up
Alternating EMOM for 8 Minutes:
5 Wall Walk
30 Double-unders
MetCon
RX
3 Rounds For Time:
800m Run
100 Double-unders
1k Row
Rest 3min.
SCALED
5 Rounds For Time:
400m Run
50 Double-unders or 100 single-unders
500m Row
Rest 90sec.
LITE
3 Rounds For Time:
400m Run
50 single-unders
500m Row
Rest 90sec.
Strength
Make up a lift you missed earlier in the week
A.
Pause Front Squat 4x12
B.
Squat Clean 5x3 @60-90%
C.
Split or Push Jerk 5x3 @70-80%
