2018 Cycle 1 Week 4 Day 2

Warm-up

<div class="soswodify_component_comment" Warm-up
Slow 10 Minute Row
Then
Steady through
10 Banded Good Mornings
20 Overhead Squats 95/65lbs
40 Double Unders

Strength and skill
Deadlift (3×3 ahap)
Snatch (Weight)
Oly
Pause Low Hang Snatch Warm Up
(Above knee)
4×3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS

Conditioning
Metcon (AMRAP – Rounds)
. Conditioning
AMRAP 12 Minutes
Climb the Ladder
3 Sumo DLHP 115/85lbs
3 Chest to Bar
30′ Handstand Walk
6 Sumo DLHP
6 Chest to Bar
30′ Handstand Walk
9,9,30′, etc.

Accessory work

<div class="soswodify_component_comment" 6a. Gymnastics Accessory
Handstand Hold
Nose and Toes OR Freestanding
8 Rounds
:30 On :30 Off

6b. Strength Accessory
Weighted Pistols
6×12
Perform 10 Reps on same leg, switch legs each set
Heavier than last time.