Week 4 of 6: Saturday
Weightlifting
Every 3 Minutes for 6 Rounds
1 Clean
1 Low Hang Clean
Begin @ 70% of Max Clean & Jerk & Increase to Max 90%
Every 2.5 Minutes for 4 Rounds
1 Snatch High Pull
1 Power Snatch
1 Overhead Squat
Begin @ 70% of Max Snatch & Increase to Max 80%
Conditioning*
50 Dumbbell Thrusters
50 Meter Sled Pull
50 Meter Sled Push
40 Strict Handstand Push-ups
50 Meter Sled Pull
50 Meter Sled Push
50 Dumbbell Thrusters
50 Meter Sled Pull
50 Meter Sled Push
40 Burpee Box Jump Overs
50 Meter Sled Pull
50 Meter Sled Push
Time Cap: 45 Minutes
*Use a moderate to heavy weight that allows you to do each set of thrusters in no more than 3 sets. Use two dumbbells, one in each hand. The sled work should be done unbroken.
**Perceived Effort Pace: 3-4. Move at a constant and steady pace through this workout. The primary goal is not to finish as fast as possible. Instead, try to minimize rest time and keep your heart rate relatively low. What would your pace be if you had to do a 45-minute run? This cycle is going to force you to think more in those terms than the traditional constant high intensity you are used to.
