2018 Cycle 2 – Week 4 Day 3

Warm-up

<div class="soswodify_component_comment" Warm-up
3 Steady Rounds:
15 Jumping Lunges
10 Light Snatch Balance
5 Strict Chest To Bar Pull Ups

Strength and skill
Back Squat
Strength
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 87.5%
Snatch
Oly
Snatch
Warm Up
4×2 @ 60-70%
With pause at knee.
Drop and reset.
Then
7×1 @ 82.5-92.5%

Intravel
Metcon
Interval
10 Rounds:
4 Bar Muscle Ups
8 Burpees to 6″ Target
12 Dumbbell Overhead Squats 70/50lbs
(Alternate Arms Each Round.)
Rest :30

Accessory work

<div class="soswodify_component_comment" Work
4 Rounds:
Row 50/40 Calories
Rest 3:00

6. Accessory
8 Rounds:
Sled Push
Sprint – Light Weight
50ft
Rest as needed.
See sled work demo video HERE