Strength Cycle: Open Prep Cycle – Week 4 of 4
Strength/Skill
AMRAP 12
4 2-KB/DB Front Squats – L: 25/15; Spl: 35/24; S: 53/35
8 Burpees
12 2-KB/DB Hang Power Cleans
*Double KB/DB Hang Power Cleans are new to Metcon Monday, and they can be quite awkward. Let your hips do the work so you can save your shoulders for holding the Front Squats and Burpees
WOD
Teams of 2
3 Rounds (each)
9 Deadlifts – L: 135/85; Spl: 205/135; S: 275/165
15 1-DB Push Jerk – L: 30/20; Spl: 50/35; S: 70/50
L: 9; Spl: 15; S: 21 Pushups (or Ring Dips)
*Cap = 15min. Your partner completes a full round before the other goes. So once A finishes the pushups, B starts at the deadlifts. Choose a rep scheme that you can complete without breaking, but one that is a struggle to do so.
Daily Reading
1. I Wish I Could Do That
2. Healthy diet can ease symptoms of depression