Cycle 4 Week 6 of 8 Day 1

0:00-15:00 General Warm-up

15:00-20:00 Transition to MetCon

20:00-60:00 MetCon

60:00-65:00 Cool-down

1) Warm-up:

3 Rounds

100m jog

6 Hang Squat Cleans

8 Barbell Good Mornings

10 Barbell Bent Over Rows

12 Lateral Hops over bar

*empty barbell

2) MetCon:

“Independence Day Throwdown”

For Time:

800m DB Burden Run

—then—

7 Rds:

4 Squat Cleans

17 Double Unders

7 Deadlift

6 Pull-ups

—then—

800m run

*burden run to represent being under British rule, July 4th 1776 are the rounds and reps, run with no DB to represent freedom from British rule

*Pace: Aggressive: 32:00 , Solid: 35:00 , Limit: 40:00

Level 1: 25/15, 95/65, Line Hops, Ring Rows

Level 2: 35/20, 135/95, 34 Single Unders, Jumping/Banded Pull-ups

Level 3: 50/35, 165/115

4) COOL-DOWN