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%)
Strength
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

Metcon
Metcon
Met-Con
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