2018 Cycle 1 Week 6 Day 2

Warm-up

<div class="soswodify_component_comment" Warm-up
Slow 10 Minute Run
Then
Steady through:
10 Banded Good Mornings
20 Overhead Squats 95/65lbs
40 Double Unders

Strength and skill
Deadlift (5×1 80%)
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
1 Rep @ 90%+
Heavier than last week.

Conditioning
Metcon (AMRAP – Rounds and Reps)
Conditioning
AMRAP 15 Minutes
50′ Farmer’s Carry 70/50lb Dumbbells
50 Double Unders
15 Dumbbell Push Press

Accessory work

<div class="soswodify_component_comment" Gymnastics Accessory
Plank Holds
:60 x 10
Rest 1-3 minutes between holds.

6b. Strength Accessory
Single Leg Squats
4×12 on each Leg
Build weight through all three sets
Rest as needed.

Extra work

<div class="soswodify_component_comment" Work
5 Rounds:
Row 40/30 Calories
Rest 3:00
Full effort each interval