12122018

11
Dec

12122018

Cycle 3, Week 1, Day 3

Warm-up:
20 Hip Extensions (sub Hollow Arch)
25 Heavy DU’s (sub 50 DU’s or 100 SU’s)
30 Goblet Squats
25 Heavy DU’s (sub 50 DU’s or 100 SU’s)
20 Hip Extensions (sub Hollow Arch)

Strength:
Clean Complex (3 PC, 2 FS, 1 PJ, 1 SJ)
Every 2:30 for 10 minutes
60 – 70% of Clean Complex Max from Test Week

Met-Con:
3′ AMRAP x 3
20 Box Jump Overs (24/20″)
10 Sandbag Squats (100/80#)
Max Rep HSPU in time remaining
-Rest 3:00 between AMRAPs-