2018 Cycle 3 – Week 1 Day 1

Warm-up

<div class="soswodify_component_comment" Warm-up
Floss Hips
3 Steady Rounds:
12 Back Extensions
12 Goblet Pause Squats

Strength and skill
Back Squat (5×5 90% of 5 rep max)
Strength
Back Squat- 5×5 @ 90% of your 5RM.
Clean (60 sec on 2 min off)
OLY
Power Clean Singles @60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off

Metcon
Metcon
Met-Con
AMRAP 10 Minutes
50 Double Unders
10 Push Jerk 205/145lbs
10 Bar Muscle Ups

Accessory work

<div class="soswodify_component_comment" Bitch Work
8 Rounds:
Row 30/24 Calories
Rest 2:00

6. Extra
Unbroken or until failure
10-1-10
Toes to Bar
Rest as needed between sets.