2018 Cycle 2 –Retest 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

<div class="soswodify_component_comment" OLY
“OLY Total”
Three attempts at a 1RM Snatch
Then
Three attempts at a 1RM Clean and Jerk
*Treat this like an OLY competition. Warm up all you want beforehand in the background and in between but have a judge watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your heaviest weight during the three attempts of each is what counts. Score is Snatch+C&J

Snatch
Clean and Jerk

Metcon
Metcon
. 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" Work
100yd Sprint
Rest 5:00
200yd Shuttle Sprint
(100yd down and back)
Rest 5:00
300yd Shuttle Sprint
(100yd down, back, down)

5. Accessory
In a 10 minute window
Complete 3 sets of Strict Handstand Push-Ups for max total reps.