– Metcon: Today’s workout is a mental challenge. Your load choice must be light other you won’t get far. Choose a weight that you can perform all 4 movements with zero rest in between – Good luck!
– Recovery: After the Metcon is complete we’ll perform 10-15 minutes of “recovery” based conditioning – choose one to two pieces ie. bike, rower, job and perform conversational conditioning at a steady pace.


“Brain Buster”
EMOM as long as possible:
Power Snatch (95, 65)
Overhead Squats (95, 65)
Power Cleans (95, 65)
Barbell Thrusters (95, 65)

Rx+: (115, 75)
L3: (75, 55)
L2: (65, 45)
L1: (55, 35)

Once complete, spend 15-20 minutes performing some aerobic conditioning at a steady conversational pace on either rower, bike, ski erg, running.