2018 Cycle 4 – Week 2 Day 3

Warm-up
Warm-up
3 Steady Rounds:
10 Strict Pull Ups
20 Overhead Walking Lunge Steps with Empty Bar
10 Calorie Row

Weightlifting
Squat Clean (3 x ?)
Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Clean (Power, Squat or mix of both)
Round 1 70%
Round 2 75%
Round 3 80%
Score is average of 3 rounds

Metcon
Metcon
Five 4:00 Rounds
20 Overhead Squats 115/85lbs
30 Weighted Ab mat sit ups 25/10#
Max Shuttle Runs (50ft)

Score is total shuttle runs. Down is 1 back is 2.

Extra work
Metcon
3 Rounds:
Run 400m
40 Chest to Bar
Rest 3:00

Rest is included in score
Dumbbell Snatch (3 x Max Reps)
Dumbbell Snatch

3 Sets of Max Rep Unbroken Dumbbell Snatch
Rest 3:00
70-80/50-55lbs
Score is average of 3 sets