2018 Cycle 1 Week 1 Day 4

Warm-up

<div class="soswodify_component_comment" Slow 10 Minute Row
Then
Steady Through
20 Empty Bar Overhead Squats
20 Kettlebell Swings
20 Burpees to 6″ Target

Strength and skill
Back Squat (3×3 85%)
2. Strength
Back Squat
3×3 @85%
Click HERE for some tips on bracing in your squat.

Conditioning
Metcon (Time)
3. Conditioning
For Time
25 GHD Sit Ups
15 Power Snatch 95/65lbs
20 GHD
15 Power Snatch
15 GHD
15 Power Snatch
10 GHD
15 Power Snatch

Extra work

<div class="soswodify_component_comment" Work
7 Rounds:
Run 100m
Walk back to start slow for rest.

After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.

Accessory work

<div class="soswodify_component_comment" 5. Gymnastics Accessory
Push Ups
20×5
Each set of 5 must be Unbroken.

6. Strength Accessory
Romanian Deadlifts
4×12
Increase weight slightly each set.