2018 Cycle 1 Week 2 Day 3

Warm-up

<div class="soswodify_component_comment" Warm-up
Floss Wrists
Then
3 Steady Rounds
10 Kettlebell Taters
:20 Handstand Hold
5 Strict Chest to Bar

Strength and skill
Back Squat (4X4 82.5%)
Strength
Back Squat
4×4 @82.5%
Click HERE for some tips on bracing in your squat.

Conditioning
Metcon (Time)
Conditioning
3 Rounds
30/18 Calories on Bike
20 Dumbbell Snatch 70/50lbs
30 Pull Ups

Accessory work

<div class="soswodify_component_comment" Gymnastics Accessory
Handstand Walk
40’x 7
As fast as possible
Rest as needed

6. Strength Accessory
Dumbbell Front Rack Lateral Squats
5×10
Alternate sides each rep

Extra work

<div class="soswodify_component_comment" Work
30 Minute Steady Run