This week is a short week so we will be working on technique on our lifts and have a fun partner week with partner Metcons each day!


Coaches Choice!


Overhead Squat (x5 Reps, Every 2 mins for 12mins (6 sets))

Focus on keeping tight in the bottom of the squat and making sure you are locking out your arms to keep a good stable overhead position. This needs to be light to moderate weight of 5. If you don't feel stable don't go up in weight. Work on good positions and technique.


Metcon (Time)

120 SDLHP (95#/55#)
100 Wall Balls (20#/14#)
80 Box Jumps (24"/20")
60 Pull ups
80 Burpees
100 DU
120 Hang Power Cleans (95#/55#)

Scale as needed. The weight for every exercise in this workout needs to be very light to light with the higher rep scheme. Try to increase the intensity with the weight being light. Push outside your comfort zone.