2018 Cycle 1 Week 4 Day 5

Metcon
. Warm-up
Floss Shoulders
Then
4 Steady Rounds:
10 Good Mornings
Row 300m

2. Strength
Strict Press
2×10
Then
1 Rep every :90 for 12 Minutes
AHAP

3. OLY
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Please See Demo Video HERE
Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS

4. Bitch Work
Bike 10/8k
1 Minute Hard Effort
2 Minutes Recovery/Steady Pace.

5a. Gymnastics Accessory
Kipping Ring Dips
5×12
Rest as needed.

5b. Strength Accessory
Weighted Hip Extensions
5×15
Rest as needed.