2018 Cycle 2 – Week 2 Day 1

Warm-up

<div class="soswodify_component_comment" 1. Warm-up
3 Steady Rounds:
20 Weighted Box Step Ups
15 Double Kettlebell Front Squats

Strength and skill
Clean and Jerk (6×3 70-80%)

Metcon

Metcon
Met-Con
For Time:
9 Calorie row
9 Thrusters 115/85lbs
15/12 Calorie row
15 Thrusters
21/15 Calorie row
21 Thrusters
27/21 Calorie row
27 Thrusters

Extra work
Metcon
Work
6 Rounds:
Sprint 200m
Rest :90-2:00

Accessory work

<div class="soswodify_component_comment" Strength
Pause Front Squats
3-3-3-3-3
70%+ 1RM

6. Accessory
Strict Deficit (2″) Handstand Push-ups
In 3 Minutes
Max sets of 3
Rest 3:00
In 3 Minutes
Max sets of 2
Rest 3:00
In 2 Minutes
Max singles