09132019

12
Sep

09132019

Cycle 3, Week 4, Day 4

Warm-up
5 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
then,
400m Run

Strength
Split Jerk
5 x 4 @ 80% of 1 RM
Use Blocks or Rig

Met-Con
FIT
6 RFT with a Partner:
12-9-6
Deadlift (115/75#)
DB Box Step Over (25/15s) to (20/16″)
*P1 does the full round 12-9-6, then P2 does the full round while P1 rests. Each partner will do 3 full rounds.
**Each full round should be a sprint! Push the intensity here knowing that your partner is going to pickup the work when you complete.

RX
6 RFT with a Partner:
12-9-6
Deadlift (185/125#)
DB Box Step Over (50/35s) to (20/16″)
*P1 does the full round 12-9-6, then P2 does the full round while P1 rests. Each partner will do 3 full rounds.
**Each full round should be a sprint! Push the intensity here knowing that your partner is going to pickup the work when you complete.

Competition
6 RFT with a Partner:
12-9-6
Deadlift (225/155#)
DB Box Step Over (50/35s) to (24/20″)
*P1 does the full round 12-9-6, then P2 does the full round while P1 rests. Each partner will do 3 full rounds.
**Each full round should be a sprint! Push the intensity here knowing that your partner is going to pickup the work when you complete.

Extra
4 Rounds
2:00 on 2:00 off
Max Rep HSPU
Max Rep Muscle Ups
Alternate movements each round, 2 rounds of each