Warm-up

Coaches Choice!

Weightlifting

Push press + Jerk (EMOM 10' (Light to Moderate)(60-80%))

(2 Push press+ 1 Split Jerk)
Start out light because you will have 10 total sets start increasing the weight but work on mechanics and form. Do NOT sacrifice form for weight.

Metcon

Metcon (Time)

3 Rounds
25 KB Swings (53#/35#)
15 KB Walking Lunges (53#/35#)
10 STOH (95#/65#)
RX+
KB Swings (70#/44#)
STOH (155#/105#)

Scale as needed. Stay controlled on the KB Swings. Stay strong overhead. Make sure you are getting fully locked out each and every rep.

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