2018 Cycle 2 – Week 5 Day 3

Warm-up

<div class="soswodify_component_comment" Warm-up
5 Steady Rounds:
10 Jumping Squats
10 Calorie Row

Strength and skill
Back Squat (Strength Back Squat Work up to a heavy single over)
Clean
Oly
Squat Clean

Warm Up
4×2 @ 60-70%
With pause at knee
Drop and reset
Then
7×1 @ 90%+

Intravel
Metcon
Interval
3 Rounds:
AMRAP 5 Minutes
30′ Handstand Walk
5 power Snatch 155/105lbs
2 muscle ups
Rest 2:00
Continue where you leave off each AMRAP

Accessory work

<div class="soswodify_component_comment" Bitch Work
4 Rounds:
Row 1k
Rest :90

6. Accessory
Forward Facing Sled Drag
Heavy AF
50′ x 6
Rest as needed.