09162019

Cycle 4, Week 5, Day 1

Warm-up
On a 7′ clock:
3 Rounds:
10 Jumping Air Squats
5 Kip Swings + 5 Kipping Knees to Elbows (or Knee Raises)
200m Run
then,
Rope climbs in remaining time or Ring Rows

Strength
Back Squat
3 x 10 @ 60% 1RM

Met-Con
FIT
8′ AMRAP
4 Hang Power Cleans (75/55#)
6 Lateral Burpee Step Over the Bar
8 Sit-ups

RX
8′ AMRAP
4 Hang Squat Cleans (135/95#)
6 Lateral Burpee Over the Bar
8 Toes to Bar

Competition
8′ AMRAP
4 Hang Squat Cleans (155/105#)
6 Lateral Burpee Over the Bar
8 T2B

Extra
400m Run x 4
– 2:00 Rest –
Run each interval at same solid pace