04022019

1
Apr

04022019

Post Open Cycle, Week 1, Day 2

Warm-up:
3′ Front Rack Stretch
then
2 Rounds, 1st with empty bar, 2nd with light weight on the bar.
All reps to be completed without dropping the bar.
5 Muscle Cleans
5 Pause Front Squats
5 Power Position Cleans
5 Hang Cleans

Strength:
12′ EMOM
1 Squat Clean at 70-80%
*Do not exceed 80% of 1 RM*

Met-Con:
Every 5:00 for 15:00
600m Row or Run
20 KB Snatch (53/35#)
Max Box Jump Over 24/20″ In Remaining Time
(Score is total Box Jump Overs)

Extra Work:
Death by Chest to Bar Pull Ups
Minute 1 – 1 CTB
Minute 2 – 2 CTB
Minute 3 – 3 CTB
Etc…