07122019

11
Jul

07122019

Cycle 2, Week 2, Day 4

Warm-up
2 Steady Rounds,
1:00 at each station
Power Position Power Clean + Front Squat w/ Empty Bar
Ring Support Holds
Row for Distance

Strength
Clean
6×3 @ 70-75% of 1 RM

Met-Con
AMRAP 3:00 x 3
Row 500/450m
Max DB Thrusters (50/35s)
– 3:00 Rest –

Extra
For Completion
9-8-7-6-5-4-3-2-1
Unbroken Bodyweight Bench Press (no bounce & same weight all sets)
Transition/Rest as needed to keep them unbroken
(Target weight will be 50 – 100% of Bodyweight)