2018 Cycle 1 Week 5 Day 2

Warm-up

<div class="soswodify_component_comment" Warm-up
Slow 10 Minute Run
Then
Steady through
10 Strict Ring Dips
20 Single Leg Dumbbell Deadlifts
30 Calorie Bike

Strength and skill
Deadlift (4×2)
Snatch (Weight)
Oly
Pause Low Hang Snatch Warm Up
(Above knee)
4×3 @ 40-60% 1RM
Drop and Reset
See Demo Video HERE
Hang Snatch (Below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week

Conditioning
Metcon (Time)
Conditioning
For Time
50 Wallballs 20/14lbs
10 Muscle Ups
40 Wallballs
8 Muscle Ups
30 Wallballs
6 Muscle Ups
20 Wallballs
4 Muscle Ups
10 Wallballs
2 Muscle Ups

Accessory work

<div class="soswodify_component_comment" 6a. Gymnastics Accessory
Strict Handstand Push Ups
8×7
Unbroken Sets
If it’s too easy, add a very slight deficit.
Click HERE for some tips on your strict HSPU.
6b. Strength Accessory
Seated Dumbbell Press
5×10 AHAP

Extra work

<div class="soswodify_component_comment" Work
Shuttle Sprints x 6
For Time
0 yards to 20 yards
20 yards to 0 yards
0 yards to 40 yards
40 yards to 0 yards
Rest 3:00
Try to find grass or turf to run on