2018 Cycle 1 Week 4 Day 3

Warm-up

<div class="soswodify_component_comment" . Warm-up
Floss Ankles AND Calves
Then
3 Steady Rounds;
10 Lateral Squats w/ Kettlebell
30′ Handstand Walk
10 Horiztontal Ring Rows

Strength and skill
Back Squat (4×4 87.5%)
. Strength
Back Squat
4×4 @87.5%

Conditioning
Metcon (Time)
Conditioning
3 Rounds:
Run 400m
21 Dumbbell Snatch 50/35lbs
12 Ring Dips

Accessory work

<div class="soswodify_component_comment" Gymnastics Accessory
Strict Pull Ups
6×7
Control the decent each rep.

6. Strength Accessory
Box Jumps
Work up to tall Box Jump, then complete 5×5 @80%+

Extra work

<div class="soswodify_component_comment" Work
8 Rounds:
Row 150m
Rest :60-:90