2018 Cycle 1 Week 5 Day 5

Warm-up

<div class="soswodify_component_comment" Warm-up
Floss Shoulders
Then
3 Steady Rounds:
10 Empty Bar Strict Press
12 Toes to Bar
Run 200m

Strength and skill
strict press (2×10 then 6×3)
Strength
Strict Press
2×10
Then
3 Reps every 2:00 for 12 Minutes
AHAP
Clean (4×3 then 2×6)
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
Then
Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS

Accessory work

<div class="soswodify_component_comment" 5a. Gymnastics Accessory
GHD Sit Ups
5×20
Rest as needed.

5b. Strength Accessory
Back Rack Walking Lunge Steps
50′ x 6
Heavier than last time
Rest as needed.

Extra work

<div class="soswodify_component_comment" Work
6 Rounds:
Run 1200m
Rest 2:00