2018 Cycle 2 – Week 3 Day 3

Warm-up

<div class="soswodify_component_comment" . Warm-up
4 Steady Rounds:
12 Jumping Squats
12 Calorie Bike
1 Rope Climb

Strength and skill
Back Squat (5×3)
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 85%
Clean (4×2 60-70% Then 7×1 82.5-92.5%)
Oly
Squat Clean
Warm Up:
4×2 @ 60-70%
With pause at knee.
Drop and reset.
THEN
7×1 @ 82.5-92.5%of your 1RM

Intravel
Metcon
Interval
EMOM for 15 Minutes
20 Dumbbell Snatch 70/50lbs
20 Alternating Pistols
40 Double Unders
Alternate Movements On the Minute.
**Only do one movement each minute.

Accessory work

<div class="soswodify_component_comment" 5 rounds 2k bike rest 90 sec. each
sled facing backward drag unbroken march 100’x5