2018 Cycle 2 – Week 4 Day 1

Warm-up

<div class="soswodify_component_comment" 1. Warm-up
3 Steady Rounds
20 Weighted Lunge Steps
15 Double Kettlbell Front Squats

Strength and skill
Clean and Jerk (OLY Clean and Jerk 6×3 @ 72.5-77.5%)

Metcon
Metcon
. Met-Con
AMRAP 10 Minutes
Climb the Ladder
2 Overhead Squats 115/85lbs
2 Handstand Push Ups
4/4, 6/6, 8/8, etc.

Accessory work

<div class="soswodify_component_comment" 4. Bitch Work 
7 Rounds:
Sprint 100m
Rest 2:00-4:00

5. Strength
Pause Front Squats
2-2-2-2-2-2
80%+ 1RM

6. Accessory
Strict Chest to Bar Pull Ups
12×5
Rest as needed.