2018 Cycle 2 – Week 6 Day 3

Warm-up

<div class="soswodify_component_comment" Warm-up
4 Steady Rounds:
12 Jumping Lunges
8 Light Snatch Balance
4 Bar Muscle Ups

Strength and skill
Back Squat (5×2)
Strength
Back Squat
2-2-2-2-2
As heavy as possible.
Snatch (4×2 then 7×1)
Oly
Snatch
Warm Up
4×2 @ 60-70%
With pause at knee.
Drop and reset.
Then
7×1 @ 90%+

Intravel
Metcon
Interval
5 Rounds:
12 Front Squats 205/145lbs
15 Toes to Bar
18 Kettlebell Snatch 70/53lbs
(9 each arm.)
Rest :90

Accessory work

<div class="soswodify_component_comment" Work
5 Rounds:
Bike 30/18 Calories
Rest 3:00

6. Accessory
Sled Facing Backward Drag
Heavy AF
50′ x 5
Rest as needed.
See sled work demo video HERE