Warm-up

Coaches Choice!

Weightlifting

Push Press x 3 (EMOM 10' (Light-Moderate))

Pause 2 secs in the dip postion each rep. We are trying to reinforce good position so do not touch and go the Push press. Have a good set up, stay in the heels, pause for 2 secs then explode up!

Metcon

Metcon (Time)

Buy in: 20 Thrusters (95#/65#)
30-20-10
KB Swings (53#/35#)
KB Walking Lunges (53#/35#)
Cash out: 25 Lateral burpees over barbell
RX+
Thrusters (115#/85#)
KB Swings (70#/53#)

Scale as needed. Challenge yourself.

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