2018 Cycle 4 – Week 3 Day 5

Warm-up
Warm-up
Row 75/55 Calories

Weightlifting
Squat Clean (1 Squat Clean from floor + Max Rep Hang Sq Clean)
4 Sets:
1 Squat Clean from floor + Max Rep Hang Squat Clean (above knee)
@75-80% current 1RM Clean
Rest 3-4 Minutes
Score is average of hang reps,

Metcon
Metcon
AMRAP 20 Minutes
3 Rounds of “Cindy”
3 Squat Cleans 225/155lbs
Add 10/5lbs each Round

1 Round of Cindy is 5 pull ups 10 push ups 15 air squats.
Start at a weight so you can get to 3-4 rounds

Extra work
Deadlift (4-8-12-16)
4 sets with the above reps. Heavy as possible
Metcon
4 Rounds:
Run 1 Mile
Rest :90
Metcon
6 Rounds
100′ Farmer’s Carry
160/110lbs each hand
Rest as needed