03/07/2016

HAPPY BIRTHDAY MIKE MURPHY, GUSTAVO MILLAN &
EARLE BAIN!!!

In-Season Cycle 
Week 3

WARMUP:
Banded bully stretch w/internal rotation
- 1 min each side

Med ball overhead extension
- 6 x :20 on, :10 off:

Primal pull through to low lunge prayer
twist stretch
- 10 x each side - hold :05 each rep

STRENGTH:
Every :90 for 9 minutes (6 sets)
3 Touch & Go Power Snatch + 5 Explosive Box Jumps
- Build over 6 sets to heaviest triple
- Only increase weight on perfect sets
- Jump as high as possible w/ 1 step re-set

METCON (Time):
15 min clock
Begin round every 3:00
4 rounds for total working time

- 18/15 cal row
- 7 Power Snatch
  (115/75)(<80% of todays heaviest triple)
- 12 Box Jumps (30/24)

Upon completion of final round, take remaining time 
to build to 3rm Overhead Squat.

Make sure to submit your 16.2 scores by 7pm!

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