2018 Cycle 1 Week 3 Day 5

Warm-up

<div class="soswodify_component_comment" 1. Warm-up
Floss Shoulders
Then
3 Steady Rounds:
15 Light Push Press
10 GHD Sit Ups
Run 200m

Strength and skill

<div class="soswodify_component_comment" 2. Strength
Strict Press
2×10
Then
3 Reps every 3:00 for 12 Minutes
AHAP

3. 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 and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk.
NO FAILS

Accessory work

<div class="soswodify_component_comment" 5a. Gymnastics Accessory
Knees to Elbows
4×20
Rest as needed

5b. Strength Accessory
Pendlay Rows
4×10
Choose one weight across all 4 sets
Rest as needed.