11222019

21
Nov

11222019

Cycle 1, Week 3, Day 4

Warm-up
Banded Glute Activation Steps, performed while in the bottom of a squat position, 10 reps in each direction (left, right, forward, backward) + 5 squats after each direction
Then,
2 Rounds
8 Empty Bar Strict Press
8 Empty Bar Front Squats
5 Split Jerks
Then,
2 Rounds (1st round empty bar, 2nd round light weight)
– 2 Power Position Cleans
– 2 Low Hang to Power Position Cleans
– 2 Low Hang Clean and Jerks

Oly Lift
Low Hang Clean, Jerk Last Rep
6 x 3 @ 65 – 75% of 1RM Clean
Drop and Reset

Met-Con
Teams of 3, rotating through full rounds
9 Total Rounds
8 Devil’s Press (50/35#)
18/12 Calories AAB
Fit+: Reduced weight DP’s, Row
Fit: Burpees, 15/12 Cal Row