Open Cycle: Week 4, Saturday
Strength
Minute 0-1.5: 8 Push Jerks*
Minute 1.5-3: 6 Push Jerks
Minute 3-4.5: 4 Push Jerks
Minute 4.5-6: 2 Push Jerks
Then, Every 1.5 Minutes for 3 Rounds
8 Push Jerks At Your Starting Weight
*Start at 55-65% of your max clean and jerk. Increase according to feel.
Gymnastics
2 Minute AMRAP
5 Ring Muscle-ups
Max Deficit HSPU in the Remaining Time
4 Rounds; Rest 1 Minute Between Rounds
Conditioning
400 Meter Run
10 Power Cleans (135/95)
10 Toes-to-Bar
3 Rounds
Bike
Calories: 40-30-20-10-20-30-40
Work:Rest, 2:1
