Warm-up
<div class="soswodify_component_comment" . Warm-up
3 Steady Rounds:
20 Weighted Box Step Ups
15 Double Kettlbell Front Squats
Warm-up
<div class="soswodify_component_comment" . Warm-up
3 Steady Rounds:
20 Weighted Box Step Ups
15 Double Kettlbell Front Squats
Strength and skill
Clean and Jerk (. Warm-up 3 Steady Rounds: 20 Weighted Box Step Up)
Metcon
Metcon
For Time:
80 Alternating Pistols
60 Single Arm Push Press 70/50lbs
40 Ring Dips
Accessory work
<div class="soswodify_component_comment" Work
10 Rounds:
Sprint 50m
Rest as needed.
5. Strength
Pause Front Squats
1-1-1-1-1-1-1
90%+ 1RM
6. Accessory
Strict Deficit (4″) Handstand Push-Ups
In 4 Minutes
Max sets of 3
Rest 3:00
In 3 Minutes
Max sets of 2
Rest 3:00
In 2 Minutes
Max singles
