2018 Cycle 3 – Week 3 Day 2

Warm-up
Warm-up
4 Steady Rounds:
15 GHD Sit Ups
15 Box Jumps

Metcon
Metcon
AMRAP 12 Minutes
30 Front Squats 135/95lbs
30 Box Jump Overs 24/20″
30 Pull Up

Intravel
Metcon
4 Rounds:
2:00 Ski/Bike/Row for Calories
1:00 R-Arm Kettlebell Snatch 53/35lbs
1:00 L-Arm Kettlebell Snatch
2:00 Rest

Extra work
Metcon
8 Rounds:
Run 100m
8 Ring Dips
Rest :30
Bench Press (6 x 3 @ 85%+)
Deadlift (3 x 15)
Heavy as Possible