2018 Cycle 2 – Week 6 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 (8×1 80-90%)
Oly
Split Jerk
8×1 80-90%

Metcon
Metcon
. Met-Con
6 Rounds:
50′ Overhead Walking Lunge 95/65lbs
15 Chest to Bar

Intravel
Metcon
. Interval
5 Rounds:
AMRAP 2 Minutes
10 Clean and Jerk
Max Bar Facing Burpees in remaining time
Rest 2:00
C&J Weights:
R1 135/95lbs
R2 165/115lbs
R3 185/125lbs
R4 205/135lbs
R5 225/155lbs

Accessory work

<div class="soswodify_component_comment" Strength
Sumo Deadlift
9-9-9
Heavier than last time, but perfect controlled reps.
Watch the video HERE

6. Bitch Work
AMRAP 12 Minutes
Run 100m
4/3 Muscle Ups
No Rest.