2018 Cycle 1 Retest Week Day 4

Warm-up

<div class="soswodify_component_comment" Warm-up
Steady Through:
20 Empty Bar Overhead Squats
20 Box Jumps
10 Chest to Bar Pull Ups

Strength and skill
Metcon (Time)
Strength
2016 Regionals
Snatch Pyramid
10 Squat Snatch 185/135lbs
8 Squat Snatch 205/145lbs
6 Squat Snatch 225/155lbs
4 Squat Snatch 245/165lbs
2 Squat Snatch 265/175lbs
11 Minute Cap

Accessory work

<div class="soswodify_component_comment" Gymnastics Accessory
AMRAP 5 Minutes
Max Sets of 3 Strict Handstand Push-Ups
Score is number of Unbroken sets of 3 completed.

5. Strength Accessory
3 Rounds:
Max Effort Front D-Ball Holds
150/100lbs
Rest as needed between efforts
Scores are best single effort and total time across all 3 holds.

Extra work

<div class="soswodify_component_comment" Work
Misfit Machine Tri
3/2.5k Ski
6/5k Bike
3/2.5k Row