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

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