2018 Cycle 2 – Week 3 Day 2

Warm-up

<div class="soswodify_component_comment" Warm-up
3 Steady Rounds:
12 Deadlifts 155/105lbs
Run 400m

Strength and skill
Metcon
Strength
8 Rounds:
100′ Farmer’s Carry
160/110lbs each hand
Rest as needed.

Metcon
Metcon
Met-Con
AMRAP 25 Minutes
50 Air Squats
30 Hang Power Cleans 95/65lbs
10 Strict Deficit Handstand Push-Ups 4/3″

Extra work
Metcon
Work
AMRAP 12 Minutes:
Run 200m
18 Chest To Bar Pull Ups
(Must be done in sets of 6.)
Rest :30

Accessory work

<div class="soswodify_component_comment" Interval
5 Rounds:
10 Sandbag/D-Ball Cleans 150/100lbs
25 Push Ups
Rest :60

Take a moment to review the sandbag clean tips from Drew and Sherb so you can fly through the Interval.

6. Accessory
Overhead Squat Bottom Position Hold
4 Rounds for Max Effort
95/65lb Barbell

Rest as needed.