2018 Cycle 3 – Week 5 Day 1

Warm-up
Warm-up
Floss Quads above Knee
5 Steady Rounds:
10 Back Extensions
5 Light Goblet Pause Squats

Weightlifting
Back Squat (5 x 5 @ 90% of 5 Rep)
Power Clean (4 rounds @ 75%+ 2 min on 3 min off)
Drop and Reset

Metcon
Metcon
7 Rounds:
15/9 Calorie Bike
15 Sumo DLHP 75/55lbs

Extra work
Metcon
4 Rounds:
Bike 50/30 Calories
Rest 3:00
Metcon
10 Rounds:
Jog 100m
8 Unbroken Toes to Bar.