02242020

23
Feb

02242020

Cycle 3, Week 1, Day 1

Warm-up
2 Rds
20 Deadbugs
12 Spidermans
then, 3 Rds
15 sec Empty BB Front Squat Hold
4 Front Squats
8 Burpees

Mobility
90 sec Dragon Stretch (ankle/achilles/calf focus), ea. side

Strength/Oly
Clean (Jerk Final Rep)
6 x 3 @ 70-75% of 1 RM
*Drop & Reset each rep

Met-Con
4 RFT
12 DB Squat Cleans (50/35#’s)
7 Toes to Bar
12 DB Push Presses (50/35#’s)
7 Toes to Bar
Fit+: Same weight, Knees to Elbows
Fit: Reduced weight, Sit-ups

Extra Work
4 Rds
20 Good Mornings
15 S-arm bent over DB Row (ea. arm)