2018 Cycle 1 Week 6 Day 5

Warm-up

<div class="soswodify_component_comment" Warm-up
Floss Elbows
Then
4 Steady Rounds
10 Kettlebell Taters
row 10 Calories

Strength and skill
strict press (4×5 ahap)
Strength
Strict Press
2×10
Then
5 Rep every 3:00 for 12 Minutes
AHAP
Clean (6×1 90%)
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
Hang Clean (Below knee.)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk
NO FAILS

Accessory work

<div class="soswodify_component_comment" Gymnastics Accessory
Knees to Elbows
4×20
Rest as needed.

5b. Strength Accessory
Pendlay Rows
4×12
Choose one weight across all 4 sets.
Rest as needed.

Extra work

<div class="soswodify_component_comment" Work
Bike 24 Minutes
:90 Minute Fast/Aggressive
2:30 Minutes Steady/Recovery