Friday 9/9/16

2017 Cycle 1 – Week 4 Day 5

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

1. Warm-up
3 Steady Rounds:
20 Push Ups
200 m Run
10 Double Kettlebell Front Squat

Then:  Spiderman lunge, Inchworm, Iron Cross, Scorpion, Puppy dog, PVC's, Clean Progression

2. OLY
Pause Low Hang Squat Clean – 6×3 @70-80%
Clean and Jerk final rep of each set. Drop and reset
Please See Demo Video HERE

3.)  MET-CON:

For Time: 21-15-9
Deadlift 225/155lbsSc:  185/125
Bar Facing Burpees
Toes to Bar