Warm-up

Coaches Choice!

Weightlifting

Push Press (EMOM 8' (4 Reps) (Light to Moderate))

Work on staying in your heels on the dip then exploding using your hips for power.

Metcon

Metcon (AMRAP - Rounds and Reps)

5'
4 Burpees Box Overs
8 STOH (95#/65#)
12 KB Swings (53#/35#)
*Rest 3 mins
5'
2 Burpees Box Overs
2 STOH
4 Burpees Box Overs
4 STOH
6 Burpees Box Overs
6 STOH
ETC...
RX
STOH (115#/75#)
KB Swings (70#/53#)

Scale as needed. Be smart when picking your weight. Know there will be a lot of reps overhead. Pace yourself and make sure your core is engaged when the barbell is overhead.

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