2018 Cycle 1 Week 6 Day 3


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

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

Metcon (Time)
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
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.