2018 Cycle 3 – Week 3 Day 5

Warm-up
Warm-up
Floss Quads above Knee
4 Steady Rounds:
Row 250m
15 Weighted Box Step Ups

Weightlifting
Squat Clean (4 x 5 @70-75%)
Row 750M/Bike 1500M for rest between sets

Metcon
Metcon
5 Rounds:
5 Strict Pull ups
3 Parallette Handstand Push Ups
5 Squat Snatch 205/145lbs

Extra work
Metcon
EMOM for 15 Minutes:
10 Clean and Jerk 155/105lbs
40 Double Unders
2 Legless Rope Climbs
(Alternate Movements.)