Warm-up
Coaches Choice
MetCon
4 Rounds For Time:
400m Run
24 Air Squats
12 Burpee Over Box
(RX+ if you've got a 20/14lb vest, wear it)
RX = 30" box
SCALED = 24" box
*athletes may use there hand to jump/climb over the box, feet must touch top of box
LITE
6 Rounds For Time:
200m Run
12 Air Squats
6 Burpees
Strength
Make up a lift you missed earlier in the week
A. Work Up to a Heavy Front Squat Single
-then-
EMOM 6 Minutes:
1 Rep @80% of the heavy single
B. Find 1RM Squat Snatch Complex
Power Position Snatch + Low Hang Snatch + Snatch from the ground
*all reps are squat snatches, drop and reset after each rep
C. EMOM for 5 Minutes:
3 Sumo Deadlifts - AHAP
(no bounce – silent)
