2018 Cycle 4 – Week 1 Day 3

Warm-up
Warm-up
3 Steady Rounds:
20 Handstand Shoulder Taps
15 Goblet Squats
Row 200m

Weightlifting
Snatch (Every 3 Minutes Complete 1 Set Max Rep Touch n Go)
Power, Squat, or mix
Round 1 @ 70%
Round 2 @ 75%
Round 3 @ 80%

Average out reps for score

Metcon
Metcon
Five 3:00 Rounds
20 Kettlebell Swings 70/53lbs
20 Alternating Pistols
Max Double Unders in remaining time
No Rest

Score is reps of DU’s

Extra work
Metcon
5 Rounds:
AMRAP 3 Minutes
Row 500/400m
Max Muscle Ups in remaining time
Rest 2:00

Score is MUs done
Push Jerk (3x?)
3 Sets of Max Rep Unbroken Push Jerk
Rest 3:00
135/95lbs