2018 Open Cycle Week 1 Day 3

Warm-up
Warm-up
3 Steady Rounds:
20 Box Jump Overs 20/16″
15 Calories on Ski/row
10 Overhead Squats barbell

Weightlifting
Clean and Jerk (EMOM 10 Min @ 80%)
Use this time to perfect the movement. You can drop % if need be.

Metcon
Metcon
3 Rounds:
50 Wallballs 20/14lbs
Run 400m

Row/Ski 500m
Bike 1000m

Extra work
Metcon
Flush
20-40 minutes on the bike at a comfortable pace.