07192019

18
Jul

07192019

Cycle 2, Week 3, Day 4

Warm-up
3 Steady Rounds
250m Row
:30 Wall Sit
10 Medball Squat Cleans
*If waiting for a rower, use this time to do banded front rack stretch for wrists and triceps.

Strength
Clean
7×1 @ 82.5 – 92.5%
*DO NOT exceed 92.5%. This will feel heavy, 7 sets start when you hit your weight at 82.5% or above.

Met-Con
3 Rounds (15′ Time Cap)
40 Air Squats
20 Strict Press (95/65#)
10 Squat Cleans (145/95#)
*Barbell must come from the floor, not the rig.
*One BB with the two loading options to switch back and forth.

Extra
5 Rounds (with a partner or 1:1 Rest)
50′ Yoke Carry
Increase weight each round