2018 Cycle 2 – Week 4 Day 4

Warm-up

<div class="soswodify_component_comment" Warm-up
3 Steady Rounds:
Row 250m
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Handstand Push-Ups

Strength and skill
Split Jerk (. Oly Split Jerk 7×2 75-85%)

Metcon
Metcon
Met-Con
7 Rounds:
Run 100m
10 Shoulder to Overhead 135/95lbs

Intravel
Metcon
Interval
3 Rounds:
100m Farmers Carry 70/53lbs each hand
120 Double Unders
20 Double Kettlebell Front Squats
Rest :90

Accessory work

<div class="soswodify_component_comment" Strength
Sumo Deadlift
3-3-3
Heavier than last time, but perfect controlled reps.
Watch the video HERE

6. Bitch Work
AMRAP 15 Minutes:
Ski 250/200m
60′ Handstand Walk
(30′ out, pirouette, 30′ back)
Rest :30