2019 Cycle 1 Test Week Day 3
Warm-up
Steady Through
:30 Dead hang from pull up bar
3:00 Row or Bike
30 Push Press - Empty bar or light weight
Strength:
Find 3RM Strict Press
LITE
Build to a heavy DB strict press and then perform 5x5 at that weight.
Metcon:
RX
AMRAP 20 Minutes
4 Power Snatch 135/95lbs
8 Ring Dips
12 Box Jump Overs 24/20″
SCALED
Ligher Power Snatch
Push Ups instead of Dips
LITE
AMRAP 20 Minutes
8 Alt. DB Power Snatch
8 HR Push-ups
12 Box Jump Overs
