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

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.