Warm-up
Coaches Choice
MetCon
RX
AMRAP 30 Minutes:
30 Wallballs, 20/14lbs
30 OH Plate Lunges, 45/25lbs
800m Run w/ med-ball
SCALED
-14/10lb med-ball
-35/15lb plate
LITE
AMRAP 20-30 Minutes:
15 Wallballs
15 OH Plate Lunges
400m Run w/ med-ball
Strength
Make up a lift you missed earlier in the week
A. Front Squat 4×10 @60-70%
B. Squat Clean Complex 5x2
Power Position Clean + Low Hang Clean + Clean from Ground
(jerk the last rep of each complex, 2 total jerks per set)
C. Sumo Deadlift 10×3 @65% of 3RM
(speed work - no bounce - silent)