2018 Cycle 4 – Week 3 Day 3

Warm-up
Warm-up
3 Steady Rounds:
Row 300m
15 Good Mornings 75/55lbs
15 Push Ups

Weightlifting
Snatch (Every 3 Minutes Complete 1 Set)
Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch
Round 1 75%
Round 2 80%
Round 3 85%
Score is average of 3 sets @ weight you did in round 3

Metcon
Metcon
Five 5:00 Rounds
21 Sumo DLHP 95/65lbs
21 Thrusters 95/65lbs
Max Calories on Bike in remaining time
No Rest

Score is calories done. You should be able to get to the cals.

Extra work
Metcon
AMRAP 15 Minutes
Ski 10/7 Calories
5 Strict Handstand Push-Ups
Rest :30
Metcon
3 Sets of Max Rep Unbroken Hang Power Clean 165/115lbs
Rest 3:00