2018 Cycle 2 –Test Week Day 1

Warm-up

<div class="soswodify_component_comment" Warm-up
3 Steady Rounds:
:30 Dead Hang from pull up bar
15 Dumbbell Front Squats 50/35s
Row 500m

Strength and skill
Snatch (1 rep max)
Clean and Jerk (1 rep max)

Conditioning
Metcon (Time)
3. Met-Con
5 Rounds:
8 Deadlift 185/135lbs
25 Double Unders
8 Power Cleans 185/135lbs
25 Double Unders
8 Push Jerk 185/135lbs
25 Double Unders

Accessory work

<div class="soswodify_component_comment" . Accessory
In a 10 minute window
Complete 3 sets of Strict Handstand Push-Ups for max total reps.

Extra work

<div class="soswodify_component_comment" Work
100yd Sprint
Rest 5:00
200yd Shuttle Sprint
(100yd down and back)
Rest 5:00
300yd Shuttle Sprint
(100yd down, back, down)