03022020

1
Mar

03022020

Cycle 3, Week 2, Day 1

Warm-up
2 Steady Rounds
:30 AAB, moderate pace
20 Duck Walk Steps
10 Front Squats (75/55lbs or less)
5 Split Jerks
Mobility
1′ Banded Overhead Distraction (ea. side)

Strength/Oly
Tall Clean Warm-up (empty BB), 4 reps ea. position
then,
Clean (Jerk Final Rep)
6 x 3 @ 75-80% of 1 RM
*Drop & Reset each rep

Met-Con
15 Chest to Bar Pull Ups
8 DB Box Step Overs (50/35’s, 24/20″)
12 Chest to Bar Pull Ups
8 DB Box Step Overs
9 Chest to Bar Pull Ups
8 DB Box Step Overs
6 Chest to Bar Pull Ups
8 DB Box Step Overs
3 Chest to Bar Pull Ups
8 DB Box Step Overs

Extra Work
4 Rounds
16 Good Mornings
16 “Bottoms Up” KB Presses (8/arm)