2018 Cycle 1 Week 2 Day 5

Warm-up

<div class="soswodify_component_comment" Warm-up
Floss Shoulders
Then
4 Steady Rounds
10 Kettlebell Swings
Run 100m
10 Heavy Wallballs

Strength and skill
strict press (Weight)
Strength
Strict Press
2×10
Then
2 Reps every 2:00 for 12 Minutes
AHAP
Clean (Weight)
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
2 Reps @ 85%+
Jerk the last rep
NO FAILS

Conditioning
Metcon (Time)
Work
Run 3 Miles

Accessory work

<div class="soswodify_component_comment" 5a. Gymnastics Accessory
GHD Sit Ups
5×15
Rest as needed.

5b. Strength Accessory
Back Rack Walking Lunge Steps
50′ x 6
Heavy
Rest as needed.