2018 Cycle 2 – Week 2 Day 4

Warm-up

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

Strength and skill
Split Jerk
Oly
Split Jerk
6×3 70-80%

Metcon
Metcon
Met-Con
3 Rounds For Time:
10 Power Cleans 205/145lbs
Run 400m

Intravel
Metcon
Interval
3 Rounds:
AMRAP 4 Minutes
30 Wallballs 30/20lbs
15 Toes to Bar
20 Wallballs
10 Toes to Bar
10 Wallballs
5 Toes to Bar
Rest 2:00
(If you finish start back at the top.)
Reset each AMRAP.

Accessory work

<div class="soswodify_component_comment" Strength
Sumo Deadlift
6-6-6
Heavy, but perfect controlled reps.

6. Bitch Work
6 Rounds:
Row 250m
10 Ring Dips
Rest :60