Warm-up
Coaches Choice
MetCon
In teams of two, alternate full rounds.
6 Rounds For Time: (3rnds each)
10 Box Jump-overs, 24/20″
15 Thrusters, 95/65lbs
20 Toes-to-bar
SCALED
-lower box
-lighter weight
-knees to elbows
LITE
In teams of two, alternate full rounds.
6 Rounds For Time: (3rnds each)
10 Box Step-overs
15 DB Thrusters
20 V-ups
*While one partner works through the round, the other must hold 45/25lb plate fully extended overhead. If the plate is dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round.
OPEN GYM
Warm-up
Couch Stretch, 2min./side
-then-
4 Steady Rounds:
250m Row
15 Weighted Step-ups
Strength
Squat Clean 4×5 @70-75%
(steady 1k row for rest between sets)
MetCon
Alt. EMOM for 15 Minutes:
7 Clean & Jerk, 135/95lbs
30 Double-unders
10 CTB Pull-ups
(RX+ 155/105lb C&J)
SCALED
-less weight on C&J
-lateral bar hops for DU's
-chin over bar pul-ups
Side Work (optional)
Steady 20 Minute Row