2018 Cycle 3 – Week 1 Day 4

Warm-up
Warm-up
1. Warm-up
Floss Quads above Knee
Then
4 Steady Rounds:
:20 Nose and Toes Handstand Hold
20 Jumping Squats

Weightlifting
Back Squat (Find New 5 Rep Max)

Intravel
Metcon
Interval
2 Rounds:
AMRAP 5 Minutes:
200′ Shuttle Run (50′ is one way from rowers to rig)
5 Squat Clean Thrusters 185/135lbs
Rest 3:00

Every 50′ is 1 rep. Full shuttle is 4 reps

Extra work
Metcon
AMRAP 15 Minutes:
10 Burpee Box Jump Overs 24/20″
100′ Farmers Carry 100/70lbs per hand
10 Alternating Pistols
10 Burpee Box Jump Overs 24/20″
100′ Farmers Carry
20 Pistols
10 Burpee Box Jump Overs 24/20″
100′ Farmers Carry
30 Pistols
etc…

50′ counts as 1 rep.
Metcon
With a Partner
AMRAP 50 Minutes:
Run 400m
Alternate work/rest.
If you have no partner, just take equal work/rest each run.
Metcon
10 Rounds:
Not for time
30 Double Unders
2 Strict Muscle-Ups