Wednesday 9/7/16

2017 Cycle 1 – Week 4 Day 2

Miss the Cycle 1 Explanation Podcast? Check it out HERE.

1. Warm-up
3 Steady Rounds
10 Single-Leg Kettlebell Deadlifts
10 DB Row
Row 250m

Then:  Sampson, Lizard, Oly squat stretch, PVC's, Burgener warm-up

2. Strength
Deadlift – 1×3
Controlled on the way down, take the hands off the bar, complete the next rep. Try to go heavier than Week 1.

Or

3. OLY
Pause Low Hang Snatch – 6×3 @ 70-80%
Please see Demo Video HERE
Drop and reset after each rep.

3. Met-Con
AMRAP 12 Minutes:
4 Power Cleans 205/135lbsSC:  155/115#
8 Push Ups
12 Air Squats