2018 Cycle 1 Week 1 Day 1

Warm-up
Warm-up
1. Warm-up
Floss Shoulders
Then
3 Steady Rounds:
10 Dumbbell Push Press
10 Dumbbell Box Step Ups
Row 250m

Strength and skill
Back Squat (5×5 70%)
Dumbbell Bench Press (5×10)

Conditioning
Metcon (5 Rounds for reps)
3. Conditioning
Every 3 Minutes for 15 Minutes
15 Chest to Bar
15 Box Jump Overs 24/20″
10 Clean and Jerk 155/105lbs

Conditioning
Metcon (Time)
4. Work
10 Rounds:
Row 500/400m
Rest :60

Accessory work

<div class="soswodify_component_comment" After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.

Metcon
5. Gymnastics Accessory
Strict Ring Dips
3×6
4×5
5×4
Rest as needed between all 12 sets
Metcon
6. Strength Accessory
5 Rounds:
100′ Farmers Carry
Unbroken AHAP

Rest as needed