Warm Up:
3 RFQ of:
8 Each Alternating D.B. Power Snatch (HBD#)/
8 Goblet Squat/
8 Each Goblet Reverse Lunge/
250M Ski (5/3)
Lift:
B: Power Clean + Front Racked Lunge (2 + 2 X 10 Sets @70-90%)
+
C: Deadlift (10 @70/80/90/90+%)
Goal is to hit your 8Rm for 10 reps
+
D: Strict Toes-To-Bar (3 X 50% + 2X 40%)
Metcon:
4 Rounds-
Every 2 Minutes:
10 Seconds Bike Sprint @95% Hard Pace
110 Seconds Bike
Every 2 Minutes:
10 Seconds Bike Sprint @95% Hard Pace
110 Seconds Bike
