2019 Time to WORK Week 4 Day 5
1. Warm Up:2x
2. Weightlifting:
Metcon (AMRAP – Rounds)
EMOM x 15min:
3 Power Cleans
3 Front Squats
3 Push Jerks
3 Power Cleans
3 Front Squats
3 Push Jerks
3. Metcon (AMRAP – Rounds and Reps) ”Small Cindy”
15min. AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats
5 Pull-Ups
10 Push-Ups
15 Air Squats
RX+ is with a 20lb
4. Mobility
Quadrupend Hip Extension crunch
RX+ is 155/105
RX++ is 185/125I want to stress the hard factor on this. If you choose one of these weights and begin to fail, then scale it to 2s, don’t take the weight off. If you must go lighter, that’s fine, just make it something challenging.