Friday 9/1/16

2017 Cycle 1 – Week 3 Day 4

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

1. Warm-up
2 Steady Rounds
20 Calorie Row
20 Russian KB Swings

Then:  Spiderman, Inchworm, Iron Cross, Scorpion, Frog, PVC's, Clean Progression

2. OLY
Work up to a new Pause Power Position Squat Clean and Jerk 1RM
Please See Demo Video HERE
Find 1RM Pause Low Hang Squat Clean and Jerk
Please See Demo Video HERE
If the jerk is the limiting factor, keep going with just the squat clean.
Lower the weight after the first 1RM work to ensure proper form on the low hang work.
Clean and Jerk on final rep of each set. Drop and reset after each rep.

3. Met-Con
5 Rounds for Time:
20 Push Ups
100ft Walking Lunge Steps