2018 Cycle 4 – Week 2 Day 5

Warm-up
Warm-up
Bike 4/3k

Weightlifting
Snatch (3 X 1 Snatch from floor + Max Rep Hang Snatch)
@70-75% current 1RM Snatch
Rest 3-4 Minutes
Score is average of 3 sets

Metcon
Metcon
3 Rounds:
50 ft Dumbbell Front Rack Lunges 70/50s
30 Box Jump Overs 24/20″
60 Double Unders

Extra work
Deadlift (3 – 6 – 9 – 12)
1 set of 3
1 set of 6
1 set of 9
1 set of 12
Metcon
30 Rounds:
Row 250m
Rest :30
Metcon
EMOM for 15 Minutes
7 Unbroken Toes to Bar