Strength Cycle: Open Prep Cycle – Week 4 of 4
Strength/Skill
In 12min:
Build to Heavy Single L: Power; Spl/S: Squat Snatch
-rest 3min, then:
AMRAP 8
Max Unbroken Hang Snatch @ 75% of above
15 Burpees
*Rest with the bar overhead or at your hip, but once you drop the bar, move to the burpees.
WOD
AMRAP 12
4 L: Pullups; Spl: C2B; S: BMU
8 Thrusters – L: 65/55; Spl: 80/60; S: 95/65
12 Push Press (S: 30′ HS Walk)
Unloaded
Teams of 2
100/70 Cal Row or 85/60 Cal Bike
75 Wallballs
50 Burpees
100/70 Cal Row or 85/60 Cal Bike
75 2-DB Push Press – L: 25/15; Spl: 35/25; S: 50/35
50 Burpees Over Partner
100/70 Cal Row or 85/60 Cal Bike
75 KB SDLHP – L: 35/24; Spl: 53/35; S: 70/53
50 Burpees
*Cap = 35min.
Daily Reading
1. Metabolic Damage vs Adaptive Thermogenesis (And How To Fix It)
2. Are Your Food Habits Too Small?