Metcon (Weight)
EMOM x 10
3 Squat Clean Thruster
– build weight across each round, as possible
– make similar weight jumps across each set
– score as sum of your first and last weight
Paused Front Squat (5 x 3-5 w/ 3 sec pause at bottom)
– Focus on upright torso
– Start with a challenging weight and stay close to that with small adjustments between sets to push intensity with an emphasis on not ruining your quality
Metcon (AMRAP – Reps)
Every 2 min x 8
60 sec Assault Bike
10 Push Press @ medium weight
10-15 Toes to Bar

– when deciding on how many TTB to do and how to do them, I’d prefer your biggest unbroken set and then 1 close-out set. Whatever that get you in the first round, that’s what I want you to aim for each round
– on Push Press weight, it needs to be something that you can do 10 reps unbroken even when tired. So, if you err a little light here, no big deal. For most Rx’d folks, I’m aiming at 115/75. Scale from there.
– score by reps + cals