2018 Cycle 4 – Week 3 Day 1

Warm-up
Warm-up
3 Rounds:
50ft Handstand Walk/50ft of handstand work
16 Dumbbell Snatch Light Weight

Metcon
Metcon
Beginning on a 3:00 clock, complete:
12 Squat Clean and Jerk at 165/110lbs

If completed before 3:00, add 3:00 to the clock and proceed to:
15 Squat Clean and Jerk

If completed before 6:00, add 3:00 to the clock and proceed to:
18 Squat Clean and Jerk

If completed before 9:00, add 3:00 to the clock and proceed to:
Max Rep Squat Clean and Jerk

Score is only reps counted in 3 round. Please scale weight so you can get to 3rd round

Intravel
Metcon
Every 5 Minutes for 15:00
Ski 750/600m
15 Bar Facing Burpees

Extra work
Metcon
5 Rounds:
Bike 30/16 Calories
Rest 2:00

Score includes rest time