2018 Cycle 1 Retest Week Day 1

Warm-up

<div class="soswodify_component_comment" Warm-up
3 Steady Rounds:
12 Goblet Squats
24 Calorie Row

Strength and skill
Back Squat (1 rep max)
Strength
Find a 1RM Back Squat
Bracing can make or break your 1RM lift. Check out our bracing video HERE

Conditioning
Metcon (Time)
Conditioning
5 Rounds:
7 Front Squats 225/155lbs
1 Gasser (Sprint 100m out and back)
5 D-Ball over Shoulder 100/50lbs
Rest :90
Score is fastest and slowest time.

Accessory work
Metcon (AMRAP – Reps)
. Gymnastic Accessory
AMRAP 5 Minutes:
Max Sets of 4 Strict Pull-Ups
Score is total number of unbroken sets of 4 completed.

Extra work

<div class="soswodify_component_comment" Work
For Time:
100 Bar Facing Burpees