METCON
13min AMRAP
10 double dumbbells power cleans 50/35
50ft double dumbbells front rack lunges 50/35
100 double unders
Lite/beginners
13min AMRAP
10 double dumbbells power cleans 35/20
50ft double dumbbells front rack lunges 35/20
100 single unders
Strength
Squat cycle week 4 day 1
5 sets
4 front squats
8 back squats
Note: This is a tough squat cycle, for better results, try to stick with the percentage prescribed. If you feel tire or it’s seems too much, don’t be afraid to bring it down. Just like anything, scaling, modifying and adapting to your needs is crucial. For today, we’re doing the METCON first, just to change things up
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Snatch balance 3×5
Gymnastics
100ft handstand walk
Core
50 GHD sit ups
