06012019

31
May

06012019

Cycle 1, Week 3, Day 5

Warm-up:
30 sec on, 15 sec Rest for 2 Rounds
KB Thrusters (1 KB)
Kip Swings
Ring Support Holds
High Knees (Round 1) / Butt Kicks (Round 2)

Strength:
Strict Press
2×10
then,
3 Rep every 3′ for 12′ AHAP

Met-Con:
19.4 (12′ Timecap including rest)
3 Rounds
10 Snatches (95/65#)
12 Bar Facing Burpees
When complete, 3′ Rest
then,
3 Rounds:
10 Bar MU’s
12 Bar Facing Burpees
**There are scaled options:
-Reduced weight on snatches
-C2B’s + Ring Dips, Pull-ups + Ring Dips, Ring Rows + Ring Dips

Extra Work:
40′ Run
Scaled: 20′ Run