06282019

Cycle 2, Test Week, Day 4

Warm-up
300m Row
then,
3 Steady Rounds
16 Walking Lunge Steps
3 Explosive Burpee Broad Jumps
10 In-place Front Rack Reverse Lunge Steps

Strength
Front Squat
Find 1 RM

Met-Con
For Time:
40 Deadlift (185/115#)
30 Front Squats (165/110#)
20 Hang Power Cleans (155/105#)
10 Squat Snatch (135/95#)

Extra
For Reps
Every 3′ for 12′
500m/450m Row
Max Bar Muscle Ups
Score is total BMU