02012019

31
Jan

02012019

Cycle 4, Week 2, Day 4

Warm-up:
90 sec Frog Stretch
then
2x
20 Russian KBS
10 inch Worms
10/7 Cal AAB/Echo Bike or Row (AFAP)
then
2′ Shoulder Stretch (Athlete’s choice)

Strength:
Pressing Complex
3x
2 Strict Press @ 90%
4 Push Press @ 100%
Max Push Jerks @ 110%
*Add weight immediately between movements then lift, no rest.*
Percentages based on Strict Press 1 RM.
-Rest as needed between rounds-

Met-Con:
8′ AMRAP
2′ of Squat Clean Thrusters (115/75#)
2′ of Rowing/Biking/Skiing for Calories
2′ of Squat Clean Thrusters (115/75#)
2′ of Rowing/Biking/Skiing for Calories
*Score is Total Reps + Calories
Scaled: Scale weight for SCT as needed.