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