Tuesday, April 16th, 2019

Week’s Preview: Cycle #3, Week 4/4
Wednesday: Back Squat + “Air Force” (2010 CF Games WOD)
Friday: Single Leg strength

A.
Halting Power Clean + Jerk
Or
Halting Power Snatch + Snatch Balance
– Athletes’ choice!
– (1+1) X 2, building in weight for 15 minutes
– Halt for 2 seconds above knee for each rep!
– Compare loads to 4/1 on this cycle!

B.
3 Rounds for time: (15 minute cap)
Run 800 meters
– Option to Row X 1000 meters
21 X Deadlifts
– Using your heavy set from Part A or not more than 60% of Deadlift 1rm. – Something you can complete a set of 21s in 3 sets or less.
21 X Box Jumps
Run 400 meters
– Option to Row X 500 meters
15 X Deadlifts
15 X Box jumps
Run 200 meters
– Option to Row X 250 meters
9 X Deadlifts
9 X Box Jumps

* If running is challenging for you, scale the first round of 800 meters with 400 meters.

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**Refer a friend and receive $50 off your next month @ Defined! Next Foundations starts Sunday, April 28th!