2018 Cycle 2 – Week 3 Day 1

Warm-up
Warm-up
1. Warm-up
4 Steady Rounds:
:30 Dead Hang from Pull Up Bar
10 Single Arm Dumbbell Sotts Press
(Switch arms each round.)
10 Calorie Row

Weightlifting
Snatch (6 X 3 @72.5-77.5%)

Metcon
Metcon
3. Met-Con
AMRAP 12 Minutes
5 Deadlifts 275/185lbs
10 Bar Facing Burpees
15 GHD Sit Ups
Metcon
10 Rounds:
Every :90
Sprint 15/9 Calories on Bike

Extra work
Pause Overhead Squat
Pause Overhead Squat
2-2-2-2-2-2
80%+ 1RM
Metcon
Strict Ring Dips
10×5
Rest as needed