2018 Cycle 2 – Week 5 Day 2

Warm-up

<div class="soswodify_component_comment" Warm-up
3 Steady Rounds:
1/.8k Bike
15 Double Dumbbell Sumo Deadlift
15 Pull Ups

Strength and skill
Metcon
. Strength
5 Rounds:
100m Sandbag Carry 200/150lbs
Rest as needed

Metcon
Metcon
Met-Con
10 Rounds:
3 Power Cleans 225/155lbs
15 Wallballs 30/20lbs

Accessory work

<div class="soswodify_component_comment" Work
6 Rounds:
.5/.4k on Bike
8 Pull Ups
6 Chest to Bar
4 Bar Muscle Ups
Rest :60
(Gymnastics completed as a complex.)

5. Interval
Dumbbell “DT”
DBs 70/50lbs
5 Rounds:
12 Deadlift
9 Hang Clean
6 Push Press
Rest :30

6. Accessory
5 Rounds:
20 Shoulder Taps
Freestanding Handstand or Nose and Toes position
Rest as needed.