2019 Cycle 1 Test Week Day 4
Warm-up
3 Steady Rounds
12 Russian KB Swings
Run 100m
:30 Goblet Squat Hold
Run 100m
Strength:
Find 2RM Hang Clean
The acceptable hang position is between mid thigh and the knee.
LITE
10 Minute EMOM:
6 DB Hang Cleans
Metcon:
RX
2 Rounds:
Row 50/40 Calories
50 Wallballs 20/14lbs
Run 400m
50 Empty Bar Thrusters
SCALED
2 Rounds:
Row 30/24 Calories
30 Wallballs 20/14lbs
Run 400m
30 Empty Bar Thrusters
SCALING:
Any machine instead of Row...bike or ski acceptable.
LITE
Use DB for thrusters.
Side Work:
Death by Assault Bike Calories
Min 1 – 1 Calories
Min 2 – 2 Calories
etc…
*More Options:
Bike Erg instead of AAB
Row or Ski instead of Bike
