2018 Cycle 1 Week 1 Day 3

Warm-up

<div class="soswodify_component_comment" 1. Warm-up
Floss Achilles/Calves
Then
3 Steady Rounds:
15 Push Ups
10 Goblet Squats
Run 200m

Strength and skill
Back Squat (4×4 80%)

Conditioning
Metcon (Time)
. Conditioning
8 Rounds:
4 Front Squats 225/155lbs
8 Bar Facing Burpees

Accessory work

<div class="soswodify_component_comment" Gymnastics Accessory
Strict Pull Ups
7×5
Control the decent each rep.

6. Strength Accessory
Box Jumps
Work up to Tall Box Jump, then complete 6×3 @80%+

Extra work

<div class="soswodify_component_comment" Work
4 Rounds:
Run 1 Mile
Rest as needed.