2018 Open Cycle Week 1 Day 1

Warm-up
Warm-up
AMRAP 3 Minutes/4 Rounds
4 Squat Clean Thrusters- Light Weight
Row 10/8 Calories

Weightlifting
Snatch (5 X 3)
Drop and Reset start at 80%

Metcon
Metcon
For Time:
15 Deadlift 225/155lbs
15 Bar Facing Burpees
12 Deadlift
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees

Extra work
Metcon
Row 1k x 2
Rest :60
Row 750m x 3
Rest :60
Row 500m x 4
Rest :30
Row 250m x 5
Rest :30
Metcon
Ring Dips in Weight Vest
6×12
Rest 2:00