Strength Cycle Week 2 Day 5

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) Specific Warm-up:

3 Rounds

10 Russian KB Swings

10 Sit-ups

10 Single KB Bent Over Rows (5 each arm)

3) Lower Body Strength:

Every 90 seconds for 9 minutes (6 sets):

Tempo Deadlift

3x2

3x1

*113…controlled speed up, dead stop, solid 3-second lowering back to ground

—1 minute rest/weight change—

EMOM 4:

12 Barbell Bent Over Rows

4) MetCon:

30-20-10-20-30 of:

Alt. DB Snatch

Box Jump Overs

*Pace: Aggressive: 11:00 , Solid: 12:30, Limit: 14:00

Beginner: 25/15, 16/12"

Scaled: 35/20, 20/16"

Advanced: 50/35, 24/20"

Sport: Snatch must be unbroken, Box Clear Overs 24/20”