Week 5 of 8: Saturday
Weightlifting
Part 1
Snatch
Work up to a heavy single for the day.
Part 2
Every 3 Minutes for 5 Rounds
Round 1: 4 Power Cleans + 2 Jerks @ 65%
Rounds 2: 3 Power Cleans + 2 Jerks @ 70%
Round 3: 3 Power Cleans + 2 Jerks @ 75%
Rounds 4: 2 Power Cleans + 2 Jerks @ 80%
Round 5: 2 Power Cleans + 1 Jerk @ 85%
Gymnastics
25 Bar Muscles-ups
25 Strict Handstand Push-ups
5.5-Minute Time Cap
-Rest 2 Minutes-
20 Ring Muscle-ups
20 Strict Handstand
5.5-Minute Time Cap
Conditioning
For 30 Minutes Move Through:
100′ Double Kettlebell Overhead Walk
30 Toes-to-Bar
25 Kettlebell Suitcase Deadlifts
100′ Kettlebell Farmer’s Walk
30 Calorie Bike
25 Kettlebell Suitcase Deadlifts
750 Meter Row
