07232019

22
Jul

07232019

Cycle 2, Week 4, Day 2

Warm-up
2′ Front Rack Mobility
then, 3 Steady Rounds
12 DB S-Arm Hang Clean and Jerks
12 DB Pause Goblet Squats
5 Ring Dip Negatives
then,
1′ Un-supported Squat Hold

Strength
Front Squat
8×3 @ 62.5% of 1 RM
SPEED will equate to POWER

Misfit WOD
4 RFT
6 Push Jerk (155/105#)
12 HSPU
6 Push Jerk
– 90 sec Rest –

Extra
For Time:
15-12-9
Muscle Ups
Calories on AAB
Power Snatch (95/65#)
Scaled:
C2B’s or Pull-ups
Reduce weight on Pwr. Snatches