2018 Cycle 1 Week 3 Day 2

Warm-up

<div class="soswodify_component_comment" Warm-up
Slow 10 Minute Row
Then
Steady through
20 Toes to Bar
20 Single Leg Dumbbell Deadlifts
20 Calorie row

Strength and skill
Deadlift (5×1)
Strength
Deadlift
5×1
Snatch (4×3 / 6×1)
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
1 Rep @ 90%+
Heavier than last week

Conditioning
Metcon (Time)
Conditioning
5 Rounds:
2 Rope Climbs
14 Alternating Pistols
40 Double Unders

Accessory work

<div class="soswodify_component_comment" Gymnastics Accessory
7 Rounds:
Plank Holds
:60
Rest 1-3 minutes between holds.

6b. Strength Accessory
Single Leg Squats
3×12 on each Leg

Build weight through all three sets
Rest as needed.

Extra work

<div class="soswodify_component_comment" Work
EMOM for 20 Minutes
12/8 Calories on Bike