Cycle 1 Week 1 Day 1

Warm-up:
4 Steady Rounds
:30 Banded Glute Activation
10 Push Ups
Run 200m

Strength:
Back Squat 4×8 @65%
3 Sets to Build to 1 Working Set @65%
*In other words, sets 1,2,3 should be under 65%

LITE
4x8 Goblet Squats
Run 100m between sets. 

Metcon:
RX
AMRAP 7 Minutes
Row 250/200m
15 Power Snatch 75/55lbs (RX+ 95/65)
10 Kipping HSPU

SCALED
- Run 200m
- Lower weight of snatches. 
- Heavy DB Strict Press for HSPU

LITE
AMRAP 7 Minutes
Row 250/200m or Run 200m
15 Alt. DB Power Snatch
10 HR Push-ups


Sidework:
Run 800m x 4-5
Rest 2:00
Times should be within a couple seconds each interval.
 

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