2018 Cycle 3 – Week 4 Day 1

Warm-up
Warm-up
Floss Shoulder
4 Steady Rounds:
Bike 15 Calories
15 Push Ups

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

Metcon
Metcon
10 Rounds:
10 Thrusters 95/65lbs
Run 100m

If its too cold. You can row/ski 200m bike 300m

Extra work
Metcon
8 Rounds:
Ski 500/400m
Rest :90