2018 Cycle 2 – Week 1 Day 4

Warm-up

<div class="soswodify_component_comment" Warm-up
3 Steady Rounds:
Row 250m
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Ring Dips

Strength and skill
Push Press (4×4 80 %)

Metcon
Metcon
. Met-Con
AMRAP 15 Minutes
Bike 1/.8k
30 Dumbbell Snatch 50/35lbs
15 Toes to Bar

Intravel
Metcon
Interval
2 Rounds:
AMRAP 7 Minutes
50′ Handstand Walk
20 Sumo DLHP 95/65lbs
20 Alternating Pistols
Rest 3:00
*Start over on round 2

Strength and skill
Sumo Deadlift (3×3)
. Strength
Sumo Deadlift
3-3-3
Heavy, but perfect controlled reps.

Extra work

<div class="soswodify_component_comment" Work
5 Rounds
Row 600/500m
10/8 Muscle Ups
Rest 2:00