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Friday

3
May

Friday

2018 Post Open Cycle 1 – Week 4 Day 4

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

1. Warm-up
Move Steady Through
Row 500m
40 Empty Bar Thrusters
Row 500m

2. Strength
Snatch
Every :45 for 9 Minutes
1 Rep at 72.5-80%

3. Met-Con
5 Rounds:
CAL ROW 25/20
15 Deadlifts
R1 – 225/155lbs
R2 – 255/175lbs
R3 – 275/185lbs
R4 – 295/195lbs
R5 – 315/205lbs
Rest 2:00
*One bar, change weights during rest.

4. Accessory
Double Dumbbell Split Squat (Single Leg Squat)
3×10 Each leg

 

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