2018 Cycle 3 – Week 2 Day 4

Warm-up
Warm-up
Floss Hips
3 Steady Rounds:
:30 Squat Hold
15 Box Jumps

Weightlifting
Back Squat (Find New 5 Rep Max)

Metcon
Metcon
4 Rounds:
AMRAP 3 Minutes
3 Sandbag Cleans 100/50lbs
6 Muscle Ups
9 Burpees to 6″ Target
Rest 2:00

Power clean 155/105 if there is not enough balls or bags.

Extra work
Metcon
For Time:
160 Air Squats
80 Push Ups
40 GHD Sit Ups
5 Legless Rope Climbs
Metcon
5 Rounds:
Row 2/1.6k
Rest 2:00
Metcon
4 Rounds:
Not for time
Row 250m
5 Strict Parallette Handstand Push-Ups