12032018

2
Dec

12032018

Cycle 3 Test Week

Warm-up:

90 sec Couch Stretch each side
2′ Glute Activation with Band

then

3 steady rounds:
12 Goblet Squats
6 Strict Pull-ups
3 Wall Walks

 

Strength:

1 RM Clean Complex
(3 Power Cleans, 2 Front Squats, 1 Push Jerk, 1 Split Jerk)
*Complex must be completed unbroken and in that order.

 

Met-Con:

3 RFT:
7 Squat Cleans (155/110#)
21 Bar Facing Burpees
7 Muscle Ups

Scaled:
3 RFT:
7 Cleans (115/75#)
14 Bar Facing Burpees
7 Ring Dips