2018 Cycle 2 – Week 4 Day 2

Warm-up

<div class="soswodify_component_comment" Warm-up
2 Rounds:
:60 Banded Glute Activation
50 Calorie Row
20 Hip Extensions

Strength and skill
Yoke carry
Strength
8 Rounds
100′ Unbroken Yoke Walk
Approx. 400/300lbs
Rest as little as needed.

Metcon
Metcon
Met-Con
For Time:
Run 800m
100 Wallballs 20/14lbs
Run 800m

Accessory work

<div class="soswodify_component_comment" Work
3 Rounds:
AMRAP 3 Minutes
Bike 30/18 Calories
Max Rep Ring Dips in remaining time.
Rest 2:00

After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.

5. Interval
3 Rounds:
30 Air Squats
10 Hang Power Snatch 135/95lbs
30 Air Squats
10 Hang Power Snatch
30 Air Squats

Rest 3:00

6. Accessory
Lunge Hold
12 Rounds (6 each side.)
:30 on :30 off
Alternate sides