Week 5 of 6: Friday
Strength
Pause Front Squat
1 x 4 Reps @ 65%
1 x 4 Reps @ 68%
1 x 3 Reps @ 70%
1 x 2 Reps @ 73%
Weightlifting
Every 2.5 Minutes for 7 Rounds
2 Power Snatches
1 Mid Hang Power Snatch
Begin at 60% of Max Snatch & Increase to Max 75%
Strength
Snatch High Pull
4 x 4 Reps @ 73% of Max Snatch
Conditioning
For Time
4 Rounds
15 Russian Kettlebell Swings (70/53)
15/12 Calorie Bike
10 Chest-to-Bar Pull-ups
Recovery
15-30 Minute Easy Row or Run
