Skill Work: Double-Unders
Use 5-6 minutes to work up to new unbroken Double Under PR
Weightlifting: Bear Complex
EMOM 10 Mins 1 Bear Complex at 50-65% of your PR. Here is an opportunity for more practice of this complex, we are going lighter here to work on the transitions of the complex especially the back rack!
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Second Push Press
WOD: Row or Assault Bike in 10 Minutes (For Calories)
- Row for as many calories as possible: you should use regular pacing methods for the rower and definitely do not burn out in the beginning, save it for the end!
or
- Calories on the Assault Bike. Give it everything you got as the time winds down