07222019

21
Jul

07222019

Cycle 2, Week 4, Day 1

Warm-up
Mobility: T-Spine Smash for 2′
then, Move Steadily Through:
100m OH Plate Carry (45/25#) (to the road and back)
15 Plate Pause Squats
10 Burpees to the Plate
10 OH Plate Squats (if mobility allows)
10 Burpees to Plate

Strength
Snatch
7×1 @ 82.5-92.5% of 1 RM

Met-Con
6′ AMRAP
750m Row
Max Rope Climbs in remaining time

Extra
4 RFT:
20 Heavy Double Unders
15 KB Swings (70/53#)
20 Burpees to 12″ Target