2018 Cycle 3 – Week 3 Day 1

Dynamic Warm Up
Warm-up
Warm-up
Floss Shoulders
3 Steady Rounds:
Row 500m
50ft Handstand Walk

Weightlifting
Back Squat (5 x 5 @ 90%)
power clean
OLY
Power Clean Singles @65-80%
Drop and Reset
4 Rounds:
:90 on
2:30 off

Metcon
Metcon
AMRAP 15 Minutes:
6 Overhead Squats 225/145lbs
9 Strict pull ups
12/9 Calorie Bike

OH squat is heavy %80

Extra work
Metcon
AMRAP 7 Minutes
Toes to Bar
Max Unbroken Sets of 7 Reps