2017 Cycle 2 – Week 3 Day 1
Miss the Cycle 2 Explanation Podcast? Check it out HERE.
1. Warm-up
5 Steady Rounds:
10 Calories on Bike
10 Banded Glute Activation Steps per side
5 “Tall” Box Jumps, NO BOUNDING
See Warm Up Demo Video HERE
2. OLY
Clean and Jerk – 10×1 @80-95% of your 1RM Clean and Jerk
Full Squat Clean and Split Jerk
3. Met-Con
AMRAP 20 Minutes:
Row 20/15 Calories
50ft Overhead Walking Lunge 135/95lbs
50ft Handstand Walk
4. Bitch Work
6 Rounds:
Sprint 200m
Max set of UB Strict HSPU
Rest 3:00
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
5. Strength
Pause Front Squat – 3-3-3-2-2-1
6. Interval
AMRAP 3 Minutes x 3
2 Strict Muscle Ups
4 Squat Snatch 165/115lbs
30 Double Unders
Rest 2:00 Between AMRAPs
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