Day 2 Week 4 of 5 Big 3 Cycle

Warm-up

3 Rounds:

5 Infant Squats

10 Hollow Rocks

10 KB Upright Rows

Lower Body Strength

Every 90 seconds for 7:30:

2 Pause Back Squat at 75-85%

*solid 3-sec pause at the bottom

MetCon:

As Many Rounds and Reps as Possible in 14 minutes:

12 Squat Cleans

14 Pull-ups

*Pace Goal: 3-5 Rounds

*Squat Cleans: steady singles or work touch n’ go reps of 7/5, 6/6, 4/4/4 or 3/3/3/3

*Pull-ups: continue to work big sets

Beginner: 95/65, Ring Rows

Intermediate: 135/95, jumping/banded pull-ups

Advanced: 155/105

Sport: 185/125, chest to bar