2018 Cycle 4 – Week 3 Day 4

Warm-up
Warm-up
3 Rounds:
Row 200m
15 Push Ups

Weightlifting
Front Squat 40 reps
40 Reps For Time

@ 65% Put Wt in Comments

Metcon
Metcon
AMRAP 3 Minutes
25 Back Squats 225/155lbs
Max Dumbbell Box Step Ups 24/20″ 35/25s in remaining time
Rest 2:00
AMRAP 3 Minutes
25 Deadlift 225/155lbs
Max Dumbbell Box Step Ups in remaining time
Rest 2:00
AMRAP 3 Minutes
10 Clean and Jerk 225/155lbs
Max Dumbbell Box Step Ups in remaining time

Score is total reps of dumbbell box step up

Extra work
Metcon
EMOM for 21 Minutes
15/10 Calorie Bike
15/12 Calorie Row
12 Lateral Burpees over bar
Rotate through movement OTM.
Metcon
NOT for time
12 Rounds:
10/7 Calories Bike
2 Strict Muscle Ups