2018 Open Cycle Week 1 Day 2

Warm-up
Warm-up
4 Steady Rounds
12 Goblet Squats
12 Ring Dips
12 Calories on Bike

Weightlifting
Back Squat (4 x4 @ 80%)
Make these reps feel good. No need to go more than 90%

Metcon
Metcon
21-15-9
Dumbbell Squat Cleans 50/35lbs
Kipping Handstand Push- Ups

This is a fast metcon. Scale down so you can finish in 10 minutes or less

Intravel
Metcon
AMRAP 12 Minutes
12/8 Calories on Bike
9 Toes to Bar
Rest :30

Extra work
Metcon
For Time:
Run 400m
50 GHDs
200′ Farmers Carry 185/125lbs
50 GHDs
Run 400m