2018 Cycle 3 – Week 2 Day 1

Warm-up
Warm-up
Floss Hips
3 Steady Rounds:
Row 250m
10 HSPU/Skill Work

Weightlifting
Back Squat (5×5 Back Squat @ 90% 5RM)

Metcon
Power Snatch (60 sec on 2 min off)
Power Snatch Singles @60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off
Metcon
For Time:
50 Bar Facing Burpees
40 Chest to Bar
30 Deadlift 275/185lbs
20 Muscle Ups
1 Mile Run

if too cold row/ski 2k or bike 4k

Extra work
Metcon
Bike 1/.8k
Rest 2:00
Bike 2/1.6k
Rest 2:00
Bike 3/2.4k
Rest 2:00
Bike 4/3.2k
Metcon
GHD Sit Ups
5×25