7th November 2018

MF 1573

2019 Cycle 2 – Week 2 Day 1

1. Warm-up
3 Steady Rounds
12 Medball Cleans
16 Tall Box Step Ups
20 Calories Row

2. OLY
Clean and Jerk
6×3 @ 70-75%

3. Met-Con
5 Rounds:
20 Bar Facing Burpees
30 Wallballs 20/14lbs
40 Single Dumbbell Hang Clean and Jerk 50/35lbs

4. Interval
3 Rounds:
30/20 Calories on Assault Bike
15 Deadlift 315/225lbs
10 Muscle Ups
Rest 3:00

After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.

5. Strength
Pause Front Squats
3-3-3-3-3
70%+ 1RM

6. Accessory
Kipping Ring Dips
6×15
Rest as needed


Smart Performance