2018 Cycle 1 Week 1 Day 2

Warm-up

<div class="soswodify_component_comment" Warm-up
Slow 10 Minute Bike
Then
Steady through
30 AB Mat Sit Ups
20 Banded Good Mornings
20 Light Dumbbell Overhead Squat

Strength and skill
Deadlift (3×3)
oly complex (Weight)
Oly
Pause Power Position Snatch Warm Up
See Demo Video HERE
4×3 @ 40-60% 1RM
Drop and Reset
Then
Hang Snatch (above knee)
See Demo Video HERE
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS

Accessory work
Metcon (AMRAP – Rounds and Reps)
Conditioning
AMRAP 10 Minutes:
12 Toes to Bar
8 Dumbbell Thrusters 50/35lbs
6 Muscle Ups
Metcon
Gymnastics Accessory
Handstand Hold
Nose and Toes OR Freestanding
8 Rounds
:20 On :40 Off
Metcon
Strength Accessory
Weighted Pistols
6×10
Perform 10 Reps on same leg, switch legs each set (3 sets per leg)
Metcon
Work
Every 2 Minutes for 20 Minutes
Bike 15/9 Calories