2018 Cycle 1 Week 6 Day 1

Warm-up

<div class="soswodify_component_comment" Warm-up
Floss Quads just above Knee
Then
4 Steady Rounds
10 Light Kettlebell Thrusters
20 Calorie Row

Strength and skill
Back Squat (5×5 60%)
Dumbbell Bench Press (5×10)

Conditioning
Metcon (AMRAP – Rounds and Reps)
Conditioning
AMRAP 20 Minutes
6 Power Cleans 225/155lbs
3 Rope Climbs
Run 800m

Accessory work

<div class="soswodify_component_comment" Gymnastics Accessory
Horizontal Ring Rows
6×12
Rest as needed between sets.

5b. Strength Accessory
Muscle Snatch
5×10
Touch and Go
Heavier than last time
Rest as needed between sets.