07162019

15
Jul

07162019

Cycle 2, Week 3, Day 2

Warm-up
Row 500m
then,
Steady 15-12-9
Jump Squats
Kip Swings (+5 gymnastics kipping pull ups)
:40 Second Plank after each round
then,
20 Slow Cossack Squats, staying below parallel as you shift from side to side

Strength
Front Squat
Work up to a heavy single ~90% of 1 RM
5×3 @ 82.5% of 1 RM

Met-Con
10-8-6-4-2 (10′ Time Cap)
Alternating DB Snatch (50/35#)
Bar Muscle Ups

Scaled:
Reduce weight as needed
C2B + Push-ups or Pull-ups + Push-ups

Extra
3 Rounds
20 GHD Sit Ups
15 Thrusters (115/75#)
20/12 Calories on AAB
– 3:00 Rest –