04062020

5
Apr

04062020

Cycle 3, ReTest Week, Day 1
Compare to 02172020.

Warm-up
3 Rounds
15 Russian KB/DB Swings 
400m Run
Mobility
90 sec Pigeon Stretch (ea. side)

@ Home, minimal Equipment

Strength
Single Arm DB/KB Hang Clusters (Hang Squat Clean + Thruster)
8′ EMOM
12 Clusters (6/arm)

WOD
For Time
100 DB/KB Hang Clean & Jerks (50/arm, broken up however)
4 No Push-up Burpees Every Minute (including 0:00)
*Start workout with 4 no push-up burpees, then start your Hang C&J’s, switching arms however you chose. Every minute, you must break in and do 4 more no push-up burpees before you can continue C&J’s.

Extra Core Work
100 Hollow Rocks for Time

@ Home,with Equipment

Strength/Oly
Clean & Jerk
Find 1 RM
(15′ Cap)

Met-Con
“Grace” for Time
30 Clean & Jerks (135/95#)
**Scale weight appropriately!