2018 Cycle 2 – Week 2 Day 3

Warm-up

<div class="soswodify_component_comment" Warm-up
4 Steady Rounds:
12 Jumping Lunges
10 Light Snatch Balance
8 Strict Pull Ups

Strength and skill
Back Squat
Strength
Back Squat
Work up to a heavy single around 90%
then
5×3 @ 82.5% of your 1RM

Strength and skill
Snatch
Oly
Snatch
Warm Up
4×2 @ 60-70%
With pause at knee.
Drop and reset
Then
7×1 @ 80-90% of your 1RM.

Intravel
Metcon
Interval
5 Rounds:
5 Squat Cleans
2 rope climb Ascents
Rest 2:00
Clean weights:
R1 225/155lbs
R2 245/165lbs
R3 265/175lbs
R4 285/185lbs
R5 305/195lbs

Accessory work

<div class="soswodify_component_comment" Work
6 Rounds:
Run 400m
Rest :60

6. Accessory
Forward Facing Sled Drag
Sprint – Empty/Light
100m x 6
Rest as needed.