2018 Cycle 2 – Week 1 Day 1

Warm-up

<div class="soswodify_component_comment" Warm-up
4 Steady Rounds:
:30 Dead Hang from Pull Up Bar
10 Single Arm Dumbbell Sotts Press
(switch arms each round)
20 Calorie Bike

Strength and skill
Snatch (. OLY Snatch 6×3 @ 70-75%)

Metcon
Metcon
. Met-Con
For Time:
15 Back Squats 225/155lbs
10/7 Calories on Bike
12 Back Squats
10/7 Calories on Bike
9 Back Squats
10/7 Calories on Bike
6 Back Squats
10/7 Calories on Bike
3 Back Squats
10/7 Calories on Bike
(Take bar from the rack.)

Strength and skill
Overhead Squat (5×3 70%)
Strength
Pause Overhead Squat
3-3-3-3-3
70%+ 1RM

Accessory work

<div class="soswodify_component_comment" . Accessory
Strict Chest To Bar Pull Ups
20×3
Rest as needed.

Extra work

<div class="soswodify_component_comment" Work
10 Rounds:
Every 2:00
Row 150m
Rest remainder.