2018 Cycle 1 Week 2 Day 2

Warm-up

<div class="soswodify_component_comment" 1. Warm-up
Slow 10 Minute Run
Then
Steady through
10 Banded Good Mornings
20 Overhead Squats 95/65lbs
20 Calorie Bike

Strength and skill
Deadlift (4×2)
 Strength
Deadlift
4×2
Snatch (4×3)
Oly
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
See Demo Video HERE
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week.

Conditioning
Metcon (Time)
Conditioning
4 Rounds:
15 Deadlifts 185/135lbs
60 Air Squats
120 Double Unders

Extra work

<div class="soswodify_component_comment" Work
6 Rounds:
Row 25/20 Calories
Rest 2:00

Accessory work

<div class="soswodify_component_comment" 6a. Gymnastics Accessory
Strict Handstand Push Ups
10×5
Unbroken Sets
If it’s too easy, add a very slight deficit.
6b. Strength Accessory
Seated Dumbbell Press
4×10 AHAP