03172020

16
Mar

03172020

Cycle 3, Week 4, Day 2

Warm-up
3 Rounds
10 Single Unders, Right leg
10 Single Unders, left leg
10 Single or Double Unders
10 Goblet Hold Reverse Lunges (lighter than workout weight)
10 S-Arm KB Push Press (5/arm)
Mobility
1′ Seated Cross-shin stretch (ea. side)

Skill Work
Sandbag Clean & Jerks
3 Reps Every 2′ for 12′ AHAP
*core tight, must remain upright, jerk from front or shoulder position
**sub. wall ball or dball

Met-Con
For Time
80 Double Unders
40 Alt. Reverse Lunges (53/35#)
40 1-Arm KB Push Press (53/35#)
80 Double Unders
30 Alt. Reverse Lunges (53/35#)
30 1-Arm KB Push Press (53/35#)
80 Double Unders
20 Alt. Reverse Lunges (53/35#)
20 1-Arm KB Push Press (53/35#)

Core Work
5 Rounds
15 Oblique Lifts w/ DB or KB (per side)
15 sec Hollow Hold