A. Bench Press
Build to a heavy 2 in 12 Minutes
B. Back Squat
Build to a heavy 3 in 15 Mins
M:
8 MIN AMRAP
8/6 Cal Bike
16 KB Swings 53/35
Program Notes:
We have some power lifting today to start us off. There are time restraints on each section which adds an element of urgency and focus. Go by feel and see what you
can lift under these demands. Form is always king. Today you may not find a true max 2 or 3 but 80%+ is your aim.
“Our metcon today is a burner. 8 Mins aggressive. 6 rounds+ is your aim today. Feel it out in the first couple minutes then ramp up from there. Finish “”hair on fire””. “
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: 70/53
Intermediate: 45/26
Scaled: 35/18
Beginner: Use appropriate weight that allows for perfect form on the swing. Reduce Cals to that which can be completed in :30-:40 seconds