2018 Cycle 4 – Week 2 Day 4

Warm-up
Warm-up
3 Rounds
Ski/bike/row 10 Calories
5 Power Cleans 95/65lbs

Weightlifting
Front Squat 40 reps
40 Reps For Time

62.5% Rack/Unrack any time. Put weight in comment section

Metcon
Metcon
AMRAP 14 Minutes
10 Dumbbell Deadlift 50/35s
20 Wallballs 20/14lbs
60′ Handstand Walk
(30′ out and back)

Every 10ft is 1 Rep.
Scale for HS walk is 6 wall walks

Extra work
Metcon
AMRAP 3 Minutes
30/18 Calorie Bike
Max Rep Ring Dips
Rest 2:00
AMRAP 3 Minutes
60 Air Squats
Max Calories on Bike
Rest 2:00
AMRAP 3 Minutes
30/25 Ring Dips
Max Rep Air Squats
Metcon
For Time:
50/40 Calorie Ski
50 Burpees to 6″ Target
Rest 3:00

40/32 Calorie Ski
40 Burpees to Target
Rest 2:00

30/24 Calorie Ski
30 Burpees to Target
Rest 1:00

20/16 Calorie Ski
20 Burpees to Target