Wednesday 10/14/15

Cycle 2 Day 13

1. Warm-up
3 Rounds
10 Back extensions
10 Pull-ups
10 Empty bar OHS

2. Strength
SPEED Back Squat – 8×3 @65%
Controlled on the way down, explosive on the way up.

3. OLY
Split Jerk 6×3 @70-80% – Drop and reset to blocks each rep
The speed and technique of this lift are the goal in this cycle, improve both and weight will not be an issue.

4. Met-Con
3 Rounds
50 Push-ups
100 Air squats
Run 200m
Rest 2 minutes