2018 Cycle 1 Week 1 Day 5

Warm-up

<div class="soswodify_component_comment" 1. Warm-up
Floss Quads
(Just above the knee)
Then
3 Steady Rounds:
15 Light Push Press
Run 200m

Strength and skill
strict press (2×10 then 1 rep Every90 sec. 12 min)
2. Strength
Strict Press
2×10
Then
1 Rep every :90 for 12 Minutes
AHAP

Strength and skill
Metcon (2 Rounds for reps)
3. OLY
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset each rep
Please See Demo Video HERE
Then
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset each rep
Jerk the last rep
NO FAILS

Metcon
Metcon (Time)
Work
Row 200/150 Calories
:20 Sprint
:40 Slow

Accessory work

<div class="soswodify_component_comment" 5a. Gymnastics Accessory
Kipping Ring Dips
6×10
Rest as needed

5b. Strength Accessory
Weighted Hip Extensions
4×15
Rest as needed