Week 6 of 6: Wednesday
Weightlifting
7 Sets
1 Pause Snatch (Pause Right Above the Knees for 3-4 Seconds)
1 Snatch
Rest 2 Minutes Between Sets
Begin @ 70% of Max Snatch & Increase to Max 83%
Conditioning
Interval 1
35 Thrusters @ 75/55
800 Meter Run
Interval 2
25 Thrusters @ 95/65
800 Meter Run
Interval 3
15 Thrusters @ 135/95
1000 Meter Row
Interval 4
30 Thrusters @ 75/55
1000 Meter Row
Perceived Effort Pace for the runs: 6-7
Perceived Effort Pace for the thrusters: 4-5
After each interval, rest half the time it took you to complete. For example, the first interval takes you 9 minutes, you will rest 4.5 minutes before starting the second interval.
All thruster work should be done unbroken. If you cannot do the thrusters unbroken, drop the weight. Focus on form and keeping a steady pace.
