Wednesday 10/21/15

Cycle 2 Day 18

Miss the Cycle 2 Podcast?  Check it out here.

Mandatory work, in suggested order:

1. Warm-up
AMRAP 6 minutes

100 m run
10 Calorie row
10 Empty bar thrusters

Oly squat stretch, couch stretch

2. Strength
SPEED Back Squat – 8×3 @67.5%
Controlled on the way down, explosive on the way up.

3. OLY
Split Jerk 7×2 @80-85% – 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.

5a. Met-Con
AMRAP 10 minutes
10 Calorie row
10 Hang power cleans 135/95lbs
10 Box jump overs 24/20″