03132020

Cycle 3, Week 3, Day 4

Warm-up
2 Rounds
15/12 Calorie Row
:60 HS Hold Practice (freestanding if possible)
Mobility
1′ Pigeon Stretch (ea. side)

Strength
Back Squat (based off of 90% of 3 RM)
7 reps @ 75%
6 reps @ 80%
5 reps @ 85%
5+ reps @ 90%

Met-Con
4′ AMRAP x 3
6 Deficit HSPU (2″/1″)
12 Calorie Row
18 Single-Arm DB Hang Clean and Jerk
– 4′ Rest –

Core Work
Tabata Knee Raise Holds from Rig