Cycle 3 Test Week Day 4

10/7/15

1.  Warmup
a.  GHD Situp 1 x 15, 3 x 10 with 14# ball
b.  3 Rounds:
15 Russian KBS
10 Burpees

2.  Lift
a.  Find 1RM Power Clean
1 @95/115/125/135/145/155/155/155#
b.  Find 5RM Back Squat
5 @135/195/205#

3.  MetCon
8 min AMRAP
12 S2O @105#65#
6 MU (bar MU with band) 5-4-3-2

4.  Gymnastics/Accessory
20 min EMOM
Even: 10 GHD Situps (alt with hip ext)
Odd: 15/10 Pushups