03162020

15
Mar

03162020

Cycle 3, Week 4, Day 1

Warm-up
3 Rounds
10 Pause Wall Balls (2 sec pause at the bottom)
5 Inch Worms
10 Burpees
Mobility
1′ Pigeon Stretch Hold (ea. side)

Strength/Oly
Tall Clean Warm-up (empty BB), 4 reps ea. position
4 Hang Squat Cleans + 4 Jerks
(Shoulders in front of bar, then into power position!)
then,
Clean (Jerk Final Rep)
7 x 2 @ 80-90% of 1 RM CLEAN & JERK
*Drop & Reset each rep

Met-Con
5′ AMRAP x 2
30 Hand Release Push Ups
30 Pull Ups
AMRAP Hang Power Cleans at 50% of your 1 RM Clean
– 3′ Rest –
*Score is total HPC’s.

Extra Work
4 Rounds
8 Good Mornings (barbell)
16 DB Presses (8/arm)
*Both go heavier than last week.