02082019

7
Feb

02082019

Cycle 4, Week 3, Day 4

Warm-up:
3x
15 Empty Bar OHS
15/12 Cal Bike/Row/Ski
then,
90 sec Twisted Cross Stretch (each side)

Strength:
Pressing Complex
3x
3 Strict Press @ 90%
5 Push Press @ 100%
Max Push Jerks @ 110%
-Rest as needed between rounds-
*Percentages are based on 1RM Strict Press.

Met-Con:
6 RFT:
6 Squat Snatch (145/100#)
10 C2B’s
Scaled:
6 RFT:
6 Power Snatch (scale weight as needed)
10 Pull-ups or 15 Ring Rows