2018 Cycle 2 – Week 1 Day 3

Warm-up

<div class="soswodify_component_comment" 1. Warm-up
5 Steady Rounds:
10 Jumping Squats
10 Calorie Row
1 Rope Climb

Strength and skill
Back Squat (5×3 80%)
2. Strength
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 80%
Squat Clean (7×1 80%)
3. Oly
Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset
Then
7×1 @ 80-90%

Intravel
Metcon
4. Interval
3 Rounds:
AMRAP 4 Minutes
7 Overhead Squats 115/85lbs
21 Double Unders
Rest 2:00

Accessory work

<div class="soswodify_component_comment" . Accessory
Sled Push
Heavy AF
100′ x 4
Rest as needed.