Warm-up
3 Rounds:
8 DB Snatch
14 Calorie Bike
MetCon
RX
In teams of two, alternate rounds
8 Rounds For Time: (4rnds each)
250m Row
5 Left Arm KB Push Press, 53/35lbs
5 Right Arm KB Push Press, 53/35lbs
10 Goblet Squats, 53/35lbs
400m Run
SCALED
-44/26lb KB or less
LITE
In teams of two, alternate rounds
8 Rounds For Time: (4rnds each)
150m Row
5 Left Arm KB Strict Press
5 Right Arm KB Strict Press
10 Goblet Squats, 53/35lbs
200m Run
Strength
Make up a lift you missed earlier in the week
A. 5 Rounds:
2min. Max Rep Squat Cleans
Rest 2min.
(R1 50%, R2 60%, R3 70%, R4 80%, R5 90%
B. In teams of two, one teammate works at a time
3 Rounds:
2min. Max Rep Power Snatch
Rest 2min.
RX
(R1 95/65lbs, R2 115/75lbs, R3 135/95lbs)
SCALED
(R1 75/55lbs, R2 95/65lbs, R3 115/75lbs)
C. T&G Deadlift 3x10
