2018 Open Cycle Week 3 Day 3

Warm-up
Warm-up
4 Steady Rounds:
5 Squat Clean and Jerks 95/65
30/20 Calorie Row

Weightlifting
Squat Clean and Jerk (EMOM 10 – 1 C&J @ 80%)

Metcon
Metcon
AMRAP 20 Minutes
100′ Farmer’s Carry 50/35lbs
50 Double Unders
20 Hang Cleans 95/65lbs
15/10 Calorie Bike

Farmers carry use kettle bells.
Down and back from beginning of rig to bikes/rower is ~100ft.
If you finish in middle of farmers carry. 10ft is 1 rep. So 10 reps total on carries per round.

Extra work
Metcon
Flush
20-40 minutes on the bike at a comfortable pace. Put on headphones with relaxing music and become lost in thought. Keep to yourself for the duration.