02062019

5
Feb

02062019

Cycle 4, Week 3, Day 3

Warm-up:
3x:
1′ Bike/Row
15 DB Hang C&J
30 sec Hang from Rig
then
2′ Childs Pose

Olympic Lift:
Power Clean & Jerk
Work up to Heavy Single/Max
then,
Unbroken Power C&J
2 Max Rep Sets @ 55% of Weight (or 1RM if you know it)
-2′ Rest between sets-

Met-Con:
Every 4′ for 16′
30 KB Swings (Rx: 53/35#, Scaled: Reduce Weight as needed)
8 Bar MU’s (Scaled: 8 C2B, 12 Pull-ups, or 16 Ring Rows)
Max Bar Facing Burpees in Remaining Time
-No Rest-