2018 Cycle 4 – Week 3 Day 2
1. Warm-up :
60 Bar Facing Burpees
2. Strength
Back Squat “Die Set”
If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed Working Set
Max effort reps at chosen weight.
3. Met-Con
15.1
AMRAP 15 Minutes
15 Toes to Bar
10 Deadlifts 115/75lb
5 Power Snatch 115/75lb
4. Mobility :
Modified Pigeon x 45 sec per side x 2
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