2018 Cycle 1 Week 3 Day 1
Warm-up
<div class="soswodify_component_comment" 1. Warm-up
Floss Hips
Then
2 Steady Rounds
15 Light Push Jerk
10 Box Step Ups w/ bar on back
Bike 1k
Strength and skill
Back Squat (5×5 75%)
Bench Press (5×5 heavy)
Conditioning
Metcon (AMRAP – Reps)
3. Conditioning
4 Rounds:
AMRAP 3 Minutes
Row 500/400m
Max Rep Clean and Jerk in remaining time 155/105lbs
Rest :60
4 Rounds:
AMRAP 3 Minutes
Row 500/400m
Max Rep Clean and Jerk in remaining time 155/105lbs
Rest :60
Accessory work
<div class="soswodify_component_comment" . Gymnastics Accessory
Horizontal Ring Rows
5×12
Rest as needed between sets.
5b. Strength Accessory
Muscle Snatch
5×10
Touch and Go
Rest as needed between sets.