2018 Cycle 3 – Week 1 Day 3
Warm-up
<div class="soswodify_component_comment" Warm-up
Floss Ankles/Calves
2 Steady Rounds:
15 Dumbbell Push Press
20 GHD Sit Ups
25 Calorie Bike
Strength and skill
Push Jerk (5×5 65%)
Snatch (10 min emom)
OLY
EMOM for 10 Minutes
1 Misfit Snatch Complex 70%+ of 1RM
Full Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat
You can build throughout sets.
See DEMO video HERE
EMOM for 10 Minutes
1 Misfit Snatch Complex 70%+ of 1RM
Full Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat
You can build throughout sets.
See DEMO video HERE
Metcon
Metcon
Met-Con
5 Rounds:
12 Front Squat 165/115lbs
15 Handstand Push-Ups
12/9 Calorie Ski
5 Rounds:
12 Front Squat 165/115lbs
15 Handstand Push-Ups
12/9 Calorie Ski
Accessory work
<div class="soswodify_component_comment" Interval
4 Rounds:
21 Box Jump Overs 24/20″
120′ Handstand Walk
Rest 2:00
6. Extra
15 Rounds:
:10 on
:20 off
Parallette L-Sit Hold
Push Jerk
5×5 @ 65%