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Friday

19
Apr

Friday

2018 Post Open Cycle 1 – Week 2 Day 4

Miss the Post Open Cycle Explanation Podcast? Check it out HERE.

1. Warm-up
Move Steady Through
Run 400m
30 Light RDLs
Run 400m

2. Strength
Snatch
EMOM for 12 Minutes
1 Rep at 70-80%

3. Met-Con
4 Rounds:
25 Pull Ups
25 Unbroken Overhead Squats
R1 – 75/55lbs
R2 – 95/65lbs
R3 – 115/75lbs
R4 – 135/95lbs
Rest :90

If you can’t do this weight try to increase as much as possible.

4. Gymnastics
3 Rounds:
25 Ring Dips for time
Rest :90

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