2018 Cycle 1 Week 6 Day 3

Warm-up

<div class="soswodify_component_comment" Warm-up
Floss Shoulders
Then
3 Steady Rounds:
7 Snatch Balance 95/65lbs
40′ Handstand Walk
10 Horizontal Ring Rows

Strength and skill
Back Squat (4×4 70%)

Conditioning
Metcon (Time)
Conditioning
4 Rounds:
12 Power Snatch 135/95lbs
12 Overhead Squats
12 Ring Dips

Accessory work

<div class="soswodify_component_comment" Gymnastics Accessory
Bar Muscle Ups
8×4
Use as little Kipping as possible to complete these sets of 4. The more strict the better.

Rest as needed.

6. Strength Accessory
Single Arm Dumbbell Push Press
3×12 on each Arm
Build weight through all three sets

Rest as needed.

Extra work

<div class="soswodify_component_comment" Work
EMOM for 25 Minutes
Bike 10/7 Calories
Steady slow pace the remainder of the minute.