Day: April 18, 2019

Strength

A) Squat cycle week 3 day 2

5 sets

4 front squats
8 back squats

Bar at 63% of 1RM front squat

B) Power cleans @ same weight of the squat cycle

3-3-3-3-3

METCON

2 rounds

As many reps as possible of:

1min cals row
30sec rest
1min cals bike
30sec rest
1min strict pull ups
30sec rest
1min bodyweight bench press
30sec rest

Accessory work
Shoulders of steel
Kettlebell shoulder press 3×8

Weightlifting
Muscle snatch 3×5

Gymnastics
30 low rings muscle up transitions

Core
60 GHD situps