Thursday 1/24/19

Strength Cycle: Open Prep Cycle – Week 1 of 4

Strength/Skill
In 12min:
Build to Heavy Single Squat Clean

-rest 3min, then:

AMRAP 8
Max Unbroken Hang Squat Cleans @ 70% of above
15 Burpees
*Rest with the bar on your shoulders or at your hip, but once you drop the bar, move to the burpees.

WOD
AMRAP 8
L: 50; Spl: 75; S: 100 Double Unders
10 2-DB Burpee Box Step Overs – L: 20/10; Spl: 35/25; S: 50/35
L: 50; Spl: 75; S: 100 Double Unders
10 2-DB Burpee Box Step Overs
L: 50; Spl: 75; S: 100 Double Unders
Max 2-DB Burpee Box Step Overs in remaining time
*Perform the burpee with your hands on the dumbbells, then simply pick them up and step over the box. Wash, rinse, repeat. You don’t need to clap the dumbbells overhead. We’re not that sadistic.

Unloaded
E3M15M
10 2-DB Power Cleans – L: 20/10; Spl: 35/25; S: 50/35
20 Wallballs
L: 15; Spl/S: 30 Double Unders

-rest 3min, then:

E3M15M
10 1-DB Snatches
10 Burpees
15/12 Cal Bike or Row
*Adjust the Cals if you need a little more rest

-rest 3min, then:
3 Rounds
1min Plank
30 RKBS – heavy as possible

Daily Reading
1. We believe you (building your repeatable process)
2. 3 myths about intuitive eating

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