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.)
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%)
Accessory work
<div class="soswodify_component_comment" . Accessory
Strict Chest To Bar Pull Ups
20×3
Rest as needed.
Pause Overhead Squat
3-3-3-3-3
70%+ 1RM