2018 Open Cycle Week 3 Day 2

Warm-up
Warm-up
3 Steady Rounds:
25/20 Calories on Bike
:30 Nose and Toes hold
10 Hang Squat Cleans Barbell

Weightlifting
Back Squat (5 x 3 @ 85%)

Metcon
Metcon
12-10-8-6
Squat Snatch 115/85lbs
Bar Muscle Ups
Lateral Bar Burpees
Metcon
AMRAP 4 Minutes x 3
Ski 16/12 Calories
16 Single Arm Overhead Squats 50/35lbs
(8 each arm)
Rest 2:00

Score time includes rest

Extra work
Metcon
10 Rounds:
Bike 15/9 Calories
1 Legless Rope Climb
1 Standard Rope Climb
Rest :30