2018 Open Cycle Week 2 Day 2

Warm-up
Warm-up
3 Steady Rounds:
15 Push Press Empty Barbell
25 Air Squats
1 Minute on Bike

Weightlifting
Front Squat (4 x 4 @ 80%)
Perfect the form No need to go more than 85%

Metcon
Metcon
6 Rounds:
5 Ring Muscle Ups
5 Thrusters 155/105lbs
25′ Handstand Walk
Metcon
AMRAP 15 Minutes
Row 200m
10 Power Snatch 95/65lbs
10 Burpees to Target 6″

Every 20 meters is 1 rep. So only 10 reps possible for row in any round.

Extra work
Metcon
4 Rounds:
AMRAP 3 Minutes
Climb the Ladder
2 Pistols
1 D-Ball Clean 150/100lbs
4 Pistols
2 D-Ball Cleans
6 Pistols
3 D-Ball Cleans
8 Pistols
4 D-Ball Cleans
Etc…
Rest 2:00